Friday

 

Warmup/Mobility)

Lacrosse ball thoracic spine

Band pull-aparts, presses

 

WOD A)

1) In 15 mins establish a 5RM Shoulder Press – aim for 75%+ of 1RM

 

2) At the 18 & 21 min mark, perform 5 reps @ 85-90% of 5RM

 

WOD B) 12 min AMRAP:

 

40/25/15 Doubleunders (Adv/Int/Beg – no more than 60 secs of work)

12 Single arm KB clean to overhead 24/16kg (6 per arm divided any way)

1 Legless Rope Climb (Int: 2 with legs Beg: 1 with legs or 5 Banded chin-ups)

 

WOD C) Crossover Symmetry Plyo