DATE – Friday
Warm-up: Dynamic shoulder circles, band pull apart series, and shoulder prep.
WOD A)
4 sets for max load:
1 Press, 2 Push Press, 3 Jerks – Rest 90-120s
WOD B)
3 Rounds for completion and effort – no scoreboard:
100” Overhead barbell carry (2 x Heavy / Light Chains (or more/less as needed))
Rest 30s
Max effort L-Sit on Paralletts
Rest 30s
3 Rope climbs (Sub 6 x laying to standing arm only climbs)
Rest 30s
60s front plank
Rest 30s
