Warm Up
Dynamic Stretches + Shoulder Triplet
2x:
10 Wall Ball
10 Med Ball OHS
10 Pull Ups
Then:
Skill Work
A) MOBILITY: Rack, partner PNF stretches. 10 sec on/5 sec off, each arm 4x.
B) Burgener w/PVC
C) 12 set of 3 Push Press @65% 1RM every 0:45
WOD
30 “Odd Object” Walking Lunges (L+R=2) (minimum 45/35)
Run 2 Laps
20 Box Jumps (24/20)
Run 1 Lap
10 Muscle Ups or Bar Ups *
Run 1 Lap
20 Box Jumps
Run 2 Laps
30 “Odd Object” Walking Lunges (L+R=2) (minimum 45/35)
