WARM UP:
100 Jump Rope Singles (Easy)
2 Rounds
10 Air Squats
10 Pass Throughs
10 Push Ups
10 Good Mornings
SKILL:
7 Min. of Hand Stand Walking
*Work positioning and have fun!
LIFT:
7 Min. to Find 1RM Push Jerk
*You may split. The bar can be in front or behind neck.
WOD:
“GOOSE”
Teams of 2:
5 Rounds
400 M. Row
10 Shoulder to Over Head (185/125) (165/115) (155/105) (135/95)
*One person working on S2OH while other is on the rower. Each person must do 5 rounds. Score is total time of team. If no partner may do it as an idividual as well.
POST WOD:
Lacross Ball Lats and Shoulders
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