DATE – Friday

 

Warm-up: Dynamic shoulder circles, band pull apart series, and shoulder prep.

 

WOD A)

4 sets for max load:

1 Press, 2 Push Press, 3 Jerks – Rest 90-120s

 

WOD B)

3 Rounds for completion and effort – no scoreboard:

 

100” Overhead barbell carry (2 x Heavy / Light Chains (or more/less as needed))

Rest 30s

Max effort L-Sit on Paralletts

Rest 30s

3 Rope climbs (Sub 6 x laying to standing arm only climbs)

Rest 30s

60s front plank

Rest 30s

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