WARM UP – MOBILITY
(10 mins) 2 Rounds:
Banded Shoulder warmup drills (2-3 drills each round)
KB Arm bar – 5 UB reps on each arm w/5 secs hold each rep
WOD A
Shoulder Press x 8
Alt. E90SECS x 10 (5 sets each. 15 mins + 5 mins warmup)
1) 6-8 Shoulder Press @ 31X1 tempo (75-85% of 5RM)
2) 6-8 Bent Over Rows @ 31X1 tempo – you can alternate between pro and supinated
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**Be careful not to go too heavy on the presses too soon and burnout, the goal is 5 good sets at a pretty consistent weight. Your first round should be something you could get 10 with as it will start to burnout over the 5 sets!
WOD B
Captain America
12 min AMRAP:
30 KB Snatches 28/20kg (15 per arm, divide anyhow)
30 Toes to Bar
30 Box Jumps 24/20″
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-Bring reps down to 20 if you are newer to classes
-Record total reps. 1 round = 90
ACCESSORY
Crossover Plyo
