2/6

Warmup, 1 round:
Tricep/Lat Plank Stretch w/25lb bar - 60 sec  we did :30sec in Portland, and these at :60 are brutal
Skin the Cat Hang - 30 sec (10 sec knuckles to roof, 10 sec neutral, 10 sec palm up)  complete.  Not sure if the goal is to be able to pull myself back around after the :30sec is complete?  I had to drop when I did this during warm-up, but was able to pull myself back around twice when I did them after the workout.
Eagle Grip Dislocates - 10 reps (off box, heavily spotted. Make the movement smooth and pain free)  Good progress here.
Scap Sequence x 1 (10 reps ea.)  complete

A1. Thick Bar 30 deg. Incline Press: 4 x 6,4,4,12 @ 4110, rest 2 min  195x6, 215x3, 200x4, 155x10
A2. Lean Away Chins: 4 x 6,4,4,amrap(-2) @ 4110, rest 2 min  bwx6, 10lbsx4, 20lbsx4, bwx6
B. One Arm Torso Row: 3 x 4-6 @ 31X1, rest 60 sec b/t arms  70, 80, 100x4
C. Seated DB External Rotations: 3 x 5 @ 8010, rest 45 sec b/t arms  15lbs, 20lbs, 25lbsx4/R, 4/L

In cooldown, do Tricep/Lat Plank Stretch w/25lb bar - 60 sec - once still tough, but got the majority of the :60sec from my knees.


Once I got warm, the whole upper body/shoulder area felt very good.  Also, my back felt much better after the wod.  Starting to tighten up a bit now that I'm sitting at the desk.