8 is Great

Warm-up

• 1.1 Mile Run
• Mobility and Stretching

Didn’t push hard on the run, just a nice easy pace and did it in 9:14.

Strength

5 sets

• 5 Rotary Shoulder
• MAX Pull-ups
• 1-2m rest

For the rotary shoulder I set the machine to 100#, 115#, 130#, 145#, and 160#. I set a new PR on my first set of pull-ups by getting 8. For the other sets I completed 6, 6, 6, and 5 reps.

WOD

5 rounds

• 20 Sit-ups
• 15 Push-ups
• 10 Push Presses

I used 35# DBs for the push presses and they got really tough after the 2nd round, but I powered through and finished in a time of 10:14.