Mobility
- Ball: 1st Rib
- Band: Shoulder Internal Rotation
- Barbell: Sink (Internal Rotation)
Dynamic Warm Up
- 10 KB Turkish Get Ups (53/35)

WOD
For time:
A. Run 800 meters
B. 10 rounds of the couplet:
- 10 Pullups
- 10 Ring Dips
C. Run 800 meters

Cash Out: 60 ghd situps

Notes: The turkish getups were really hard on my shoulder @ 53 lbs. I dropped to 35 lbs and focused on form. I'd hate to be set-back again after all of the progress I've made. As for the WOD, it was tough. I did the first 5 sets as RX'd and went ahead and used the red band on my ring dips for the last 5 sets since my arms were flailing all over the place. I think I could've gone faster, but it was pretty congested in the pull-up ring area so we were taking turns. I could definitely try to up the intensity next time.

What improved: My pull-ups are pretty solid. I did all of them unbroken only felt a little bit of fatigue on the last set.

What to work on: Blake pointed out that as I was getting tired on the ring dips my arms were moving further away from my body, which is inefficient and makes the dips harder. I need to be more aware of that and keep my arms close to my body. Also, I need to learn how to do the butterfly kip. I think it's faster.