9/7...WOD

Warm up: 2 rnd: 5 "6 point" burpees 5 "3 point" situp and reaches 10 PVC pipe over head squats 10 lunge twists (5 per leg)

Skill/Strength:

  • 6x1 strict press @ 85-90%
  • 5x5 push press @ same weight as strict press

Shoulder mobility between sets

WOD:

Row 400

     3 Rounds
  • 15 C2B Pullups
  • 30 overhead walking lunges with plate 45/25

Row 400