Mobility-Shoulder Prep

Warmup-Flight Simulator-10 mins
A) Rowing Conditioning-
Row 400m *rest 30 secs
Row 300m *rest 30 secs
Row 200m *rest 15 secs
Row 100m.
*One partner completes all the intervals then switches
*Each person goes through 2 Rounds
*No Score….just work on pacing and correct technique

B) WOD- EMOM for as long as possible
3 T2B-30 Doubles
6 T2B-30 Doubles
9 T2B-30 Doubles
12 T2B-30 Doubles…..continue as long as possible
C) Accessory-Pull up and Dip Program

Categories: WOD

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