A. Skill:
Tempo Dips
5×5 @ 30X3 (3 seconds down, zero time in the bottom, press/jump to top, hold top 3 seconds), rest 60-90s between sets.
B. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
C. WOD:
Open WOD 14.1
10 minutes of:
30 double-unders
15 power snatches (75/55)
D. Post-WOD Recovery:
Crossover Recovery Row, 10 reps, 6 sec negative
Crossover Recovery Reverse Fly, 10 reps, 6 sec negative
Crossover Recovery Pull Down, 10 reps, 6 sec negative
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