CROWEWG14

WARM UP:

3 Rounds

10 Pass Throughs

10 OHS

10 Front Squats

10 Strict Press

Then:

Shoulder Mobility

LIFT:

Strict Press (Test)

10 Min. to Find New 1RM

*Rep. example: 3,3,3,2,2,1,1,1 or 10 x 1

SKILL: (Muscle Up / Pull Up Capacity & Efficiency Test)

ADV: 30 Muscle Ups For Time

INT: 45 C2B Pull Ups For Time

SCALED: 30 Strict Pull Ups For Time

*10 MIN. CAP

WOD: (Wall Ball Capacity – Phosphagen Test)

“KAREN” 

For Time:

150 Wall Balls  (20/14) (16/10) (10/6)

*10 Min. Cap

POST WOD:

Hip & Shoulder Mobility

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