Skill:
A.) Hollow Body-Arch (superman) hold review
B.) Tabata Hollow Rock
Strength:
Push Jerk and Strength Complex Review w/ PVC
5x1 - 2x Pause Push Jerk + 1 Push Jerk @ a light to moderate weight (no more than 70-75%)
WOD:
For Time:
500m Row
15 Toes to Bar / Knee Raises / Toes to Ceiling
15 Shoulder to Overhead
500m Row
12 Toes to Bar
12 Shoulder to Overhead
500m Row
9 Toes to Bar
9 Shoulder to Overhead