WARM UP – MOBILITY
2 mins Shoulder circles/rotations
–
2 Sets:
6-8 DB SA shoulder press + 5 windmills / side
8-10 Ring rows
5 x 1-3 Pushup + 5s Down dog stretch
8-10 Beat swings
—
Review WOD A movements and set up for EMOM:
WOD A
EMOM x 16 (4 sets of each)
1) 1 Legless + 1 RC, 1-2 Rope climbs or 3-4 rope lowers
2) 10 Shoulder press
3) 12/8 Cal bike
4) 8-12 Toes to bar
—
– Get into groups of 3-4 as needed and start on different stations. Bring a bike out into your area, using the inside rig or take bars from the ground for shoulder press.
SHOULDER PRESS X 10
WOD B
17.1’ISH AMRAP
AMRAP in 12 mins:
20 Alternating dumbbell snatches (50/35)
10 Burpee box jumps (24/20)
—
Both ends of the dumbbell must make contact with the floor.
Burpee facing the box, 2 foot jump and full extension in control on the top.
ACCESSORY
3 Supersets:
10-12 DB pec flies
10-12 DB Skull crushers
10-12 DB hammer curls
– rest 90 secs
