DATE – Monday

 

Warm-up/Mobility

 

3 Rounds:

30 secs Skipping/High knees/Double Unders

10 Scap retractions in pushup position

50’ Bear Crawl

10 Shoulder Dislocates w/orange band

 

WOD A) 7 mins EMOM Shoulder Press, add load each set, heavy but not to failure:

2 sets of 5 reps

2 sets of 4 reps

3 sets of 3 reps

 

WOD B)

40 Calorie Row

30 KB Clean & Jerks 24/16kg (15 each arm, alternate whenever)

20/15/10 HSPU (Adv/Int/Beg – OR – inverted pushups)

200’ Waiter’s Walk w/slamball 40/30lb (Change hands whenever)

3 Rope Climbs (15 Ring Rows)

 

WOD C) (Optional)

 

50 Hollow Rocks

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