DATE – Wednesday
Warm-up: Dynamic shoulder warm up + band pull aparts/presses
Mobility: Lacrosse ball pecs + anterior shoulder (against a post or on the floor)
WOD A) Wendler strict press– Cycle 3, Week 3 (15 min)
3-5 warm-up/building sets (rest 60-90s) then;
5 @ 75%
3 @ 85%
1+ @ 95%
WOD B)
B1) AMRAP in 6 min:
10 x Dumbbell push press (45/30)
10 x Pull-ups
-Rest 4 min-
B2) AMRAP in 6 min:
10 x Renegade Rows (45/30)
10 x Box jumps (30/24”)
– Box jumps are games standard, step down preferred, no rebounding
– 1 Renegade row = 1 x Push-up on dumbbells + row R + row L
