This is an amazing video of transformation. Don’t ever let someone tell you that you can’t. There is no such thing as CAN’T only WONT!
http://www.youtube.com/watch?v=hq-XQ9xtwaI
WARM UP:
3 Rounds
5 Pull Ups
10 Sit Ups
15 Air Squats
20 Double Unders
*Adv. Unbroken
LIFT:
Close Grip Bench Press
3×5 (65%)
SKILL:
3×5 Ring Swing
3×5 Ice Cream Maker
3×3 Transitions w/ band
WOD:
“17 MIN”
17 Min. AMRAP
5 Muscle Ups
400 M. Run
POST WOD:
Shoulder Mobility
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