WARM UP – MOBILITY
2 rounds:
10-15 reps of each of the band movements: ext. rotations, face pulls, presses
8-10 reps: ring rows, ball slams
WOD A
MR MUSCLE – RX+
3 rounds for total reps
1 min shoulder to overhead @ 3/4 BW
1 min rest
1 min legless rope climbs
1 min rest
1 min d-ball over shoulder 150/100lb
2 min rest
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MR MUSCLE
3 rounds for total reps
1 min shoulder to overhead @ 1/2 BW
1 min rest
1 min rope climbs
1 min rest
1 min d-ball over shoulder 120/70lb
2 min rest
WOD B
18.0
21-15-9 reps for time:
Alt. DB Snatches 50/35lb
Burpees Over DB
—-
-DB must come below head height before switching hands
-Burpee must be two foot jump up/down
ACCESSORY
1) Easy 5-10 min row or bike cool-down
2) 3 sets:
10 external rotations off knee /side
10 powell raises /side
