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O.C. THROWDOWN SPECTATOR TICKETS
WARM UP:
500 M. Row
15 Strict Press (45/35/15)
15 Front Squats
15 Thrusters
Then:
5 Min. of Band Shoulder Mobility
SKILL:
3×5 Ball Up’s into Extension
Pair with:
3×3 Weighted Pull Ups
*Go as heavy as possible
WOD:
“SLITHE”
For Time:
40 Thrusters (75/55) (65/45) (55/35) (45/25)
30 Pull Ups
20 Box Jumps (24/20) (20/12)
40 Push Press (75/55) (65/45) (55/35) (45/25)
30 Pull Ups
20 Box Jumps
40 Power Clean (75/55) (65/45) (55/35) (45/25)
30 Pull Ups
20 Box Jumps
40 Front Squats (75/55) (65/45) (55/35) (45/25)
POST WOD:
Shoulder Mobility
