Wednesday…5/6/15

**REMINDERS**
1) Gym Clean-Up Day this Saturday May 9th at Noon: food provided!
2) Extra work for this week: https://crossfitforglory.com/extra-work-week-of-5415/

****************************
A. Skill:
Ring Dip Practice – 5
– Band Assisted
– Strict
– Kipping
Goal: 5 sets of 5 reps.
Practice perfect reps…arms in tight, elbows tracking backwards, hands neutral, and full ROM.
Hit the MWOD in between sets.
 
B. MWOD:
Seated Shoulder Extension – 4 x 10 reps
 
C. WOD:
For Time –
50-40-30-20-10 Double Unders
25-20-15-10-5 Deadlift (135/95)
 
*Notes:
1) 12min time cap
2) Scale for DU is 2x singles
 
D. Post-WOD Recovery:
Hamstring Stretch – 2min ea side