Warm Up:

  • 10 PVC Shoulder Dislocation
  • 10 PVC Shoulder Dislocation (reverse grip)
  • Scap Pull-up; 10 reps

Skill Practice:

Take 15-20 and work on a skill component from earlier in the week. These sets shouldn’t be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns!

WOD:

30:00 AMRAP

  • 400 Meter run
  • 50 Double-unders
  • 50ft Overhead barbell Carry, 115/165#
  • 30 Second side plank (L)
  • 30 Second handstand hold
  • 30 Second side plank (R)