9/01/16

Mobility-Shoulder Prep
Warmup-1 Round
10 Band Pull aparts
10 Push up Pluses
10 Dislocates/Around the worlds
:30 R/L Banded Lat Openers
10 Single Arm DB/KB Presses
10 Ring Rows
5/5 Empty Bar Strict/Push Press
A) Push Press 5RM
B) Skill/Instruction-Rope Climbs

C) WOD: For Time

5 Rope Climbs

50 S2O (95/65)

100 Doubles

50 T2B

100 Doubles

50 S20

5 Rope Climbs

*20 min cap

Time

Pre Class Mobility

0-10 Warmup

10-30 Push Press

30-35 Skill/Instruction

35-40 Rest/Setup

40-End WOD

Categories: WOD

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