Warmup) 2 Rounds:

8-10 Shoulder Circles each direction

4-5 Band Shoulder Press + Behind the neck press

4-6 YTW’s with light plates

6-8 Ring Rows or Strict Pullups

10-15 Pushups


Mobility) 30-40 secs each arm Overhead & Pec stretch with green band


WOD A) Shoulder Press: 20 mins to establish a 1RM


WOD B) 10-9-8-7-6-5-4-3-2-1 reps for time of (12 min cap):

Close Grip Bench Press (elbows brush your sides) at approx. 90% of 1RM Strict Press – try to be as explosive as possible **Partner up with someone lifting similar weight – you can quickly slide weights on and off between sets if needed**

Ball Slam 40/30lb


*Stretch pecs/shoulders post-WOD*