W.U.  Coaches choice (shoulder related)

Skill:  10-15 Mins Pullup Variations

  • Strict Banded
  • Pullup NO Band
  • Alternate Grip 
  • Chin Up
  • Weighted Pullup

**Be able to do 5 unbroken reps before moving to next level of strength

W.O.D  20 Min AMRAP of

  • 600M Run (400 + Speed bump)
  • 500M Row
  • 40 x Double Unders

CORE:  Weighted Planks with a partner

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