DATE – Thursday
Warm-up/Mobility)
WOD A) Alternating EMOM x 10 mins
1) Shoulder Press x 4-5 reps – Heavy as possible (75%+)
2) Barbell Row x 6-8 reps – Heavy as possible
WOD B)
1) 5 min AMRAP ladder:
2 Chest to Bar Pullups
2 Hand Release Pushups
*Add 2 reps each round; 4,6,8,10 etc.
-Rest 3 mins-
2) 21-15-9 of:
Ball Slams 40/30lb
Box Jumps 30/24”
-Rest as needed-
3) 3 min partner Rope Climb AMRAP – Partner up and alternate reps for 3 mins
WOD C) TAKE CARE OF YOUR SHOULDERS: Stretch with band and/or do some targeted work with a lacrosse ball
