WOD - Feb 21, 2018

Intent - TRAIN
A. Push press - 10x3
B1. L-sit hold on pull-up bar - 15-20 sec. x3
B2. Side plank up down - 10/side x3
+
15 min AMRAP
750m Row
100ft Bear crawl
20 KB Swings
15 Box Jumps

Rx - 70/55# 24/20"
MRx - 44/24# 20/18"
Teens - 35/24# 20/18"

Sport - 
Before WOD:
A. Shoulder ROM + Stabilization work
B1. KB bottoms up walk - 50ft/arm x4
B2. KB armbar - 3 slow and controlled/arm x4
B3. Powell raise - 10/arm x4

After WOD:
With a partner for time:
1 Mile AB *each person
30 Sandbag over shoulder *split up
50ft Handstand walk *each person
30 Strict HSPU *split up
1k Row *each person

**format is you go, I go. Sharing same equipment. Working on communication and transitions and having fun working as a pair to get complicated stuff down