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 –
