WARM UP – MOBILITY

Dynamic laps

Band & KB shoulder warmups

Review STO options & TTB progressions

WOD A

Sweater Weather

16 min partner AMRAP:

8 Shoulder to overhead 135/95lb

8 Pushups

8 Toes to bar

– Alternate complete rounds

– Rounds should be pretty quick and UB so scale weight accordingly, & reps to 6 if needed

WOD B

Aye Aye Captain!

10 min partner AMRAP:

Alternate 10/7 cal row sprints

– Score = total cals

ACCESSORY

3 Super sets:

12-15 Side delt raises

10-12 Upright rows

15-20 Face pulls

– rest 90 secs –