Wednesday WOD:

 Warm-up

Run 800m
10 banded shoulder press
10 band pull aparts (anterior)
10 band pull aparts (posterior
20 hollow rocks
10 back extensions
*group stretch to follow

Skill3x5 Dumbbell Man Makers (choose a weight that is challening, but one in which you can keep a tight core and pull from your mid back)

5x5 Negative Pull Ups (get yourself above the bar in a pull up position and slowly lower yourself back down to full extension)

5x10 Ring Rows
*Rest 30-45 seconds between sets

Metcon

Annie (Time)50-40-30-20-10 
Double-unders 
Sit-ups

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