Warm Up
20 Prone A Raises
20 Prone Y Raises
30 Seconds Band Face Pull Hold
3 Rounds
10 Db Floor Press
8 Alternating Lunges
10 Db Z Press
8 Alternating Lunges
Strength: Front Squat
Every 2 Minutes On The Minute X 3 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
For Time ~ TC 12 Minutes
ELITE
21-18-15-9
Wall Ball (20/14)
Db Bench Press (70/50)
COMPETITIVE
21-18-15-9
Wall Ball (20/14)
Db Bench Press (50/35)
PERFORMANCE
21-18-15-9
Wall Ball (14/10)
Db Bench Press (35/25)
Stimulus Points
Your Shoulder Will Feel This More Than Expected, But It’s A Quick Workout So Try To Go Unbroken.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Side Plank Right
Even Minutes) 30 Seconds Side Plank Left
Cool Down & Dismissal
Quad Stretch
Cross Body Shoulder Stretch