Friday
Warmup/Mobility)
Shoulder circles (while demoing movements)
2 rounds (6-8 mins to complete):
30 secs arm bar hold
5 KB windmills
8-10 KB bent over rows
8-10 KB press
WOD A)
1) 15 min to establish a 3RM shoulder press – aim for 85-90% of 1RM
2) At the 17, 19 &21 min mark, perform 3 reps at 85-90% of 3RM
WOD B) 4 Rounds not for time:
Max unbroken diamond pushups (elevate your body or use a band if less than 10)
10-12 Supinated ring rows
*Rest approx. 60 secs between exercises
