WARM UP:
3 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
10 Scorpions
Then:
5 Min. of Shoulder Mobility
SKILL:
5 Min. of Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Transitions
LIFT:
Back Squat
2 @ 85%
2 @ 90%
4 x 1 @ 95%
WOD:
“SHREDDER”
7 Rounds
1 Power Snatch (185/135) (165/115) (155/105) (135/95)
3 Ring Muscle Ups
30 Double Unders (90 Singles)
*MU sub. will be Jumping M.U., Band Transitions, or 9 C2B Pull Ups Only.
POST WOD:
Lacrosse Ball Shoulders
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