WARM UP:
500 M. Row
Then:
2 Rounds
5 Pass Throughs (Over)
5 Pass Throughs (Under)
10 OHS
10 Good Mornings
Then:
Mobilize
SKILL:
7 Min. of Bar Work
-Hang in Hollow Position
-Hollow Taps
-Bar Push Aways
LIFT:
Strict Press
3 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
Pair With:
Bent Over Row
4 x 5 (Use your Strict Press weight)
WOD:
“O.C.T. 11.2”
For Time:
1000 M. Row
Then:
3 Rounds
20 KBS (70/53) (53/44) (44/35) (35/26)
20 C2B Pull Ups
Then :
1000 M. Row
POST WOD:
Shoulder Mobility
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