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
Recent Posts