W.U.  Mobility for Shoulder health

Skill:   Upside down anything

W.O.D  complete for time 10 rounds of 

  • Row (Cals) x 10
  • Wall Ball 22-20-18-16-14-12-10-8-6-4

CORE:  Box L-Sits as a group

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OLY Group:

  • Back Squat:  1Rm + 25# * 60%  3 sets of 3
  • Block Hang Snatch + OH Squat:  2+1 (5) @ 60%
  • Pressing Snatch Balance:  Barbell ONLY Speed pressing down
  • Block Hang Clean + Front Squat:  2+1 (5) @ 60%
  • 50 x Box Jumps 24"  (Not in a hurry, just explosive)

 

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