Warm Up
Repeat For 5 Minutes
250m Row
Repeat For 4 Minutes
5 Inchworms
10 Push Ups Or Knee Push Ups
10 Squat Jumps
Strength – Strict Press
3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute
WOD
4 Rounds for Time ~ 15 Minute Time Cap
COMPETITVE
3 Wall Walk
12 Dumbbell Snatch (50/35)
500m Row
PERFORMANCE
3 Scaled Wall Walk
12 Dumbbell Snatch (35/25)
500m Row
LIFESTYLE
3 Inchworm To Push Up
12 Dumbbell Snatch
400m Row
Stimulus Points
Steady Pace
Expect Shoulder Fatigue
Accessories
Every 1 Minute On The Minute X 3 Rounds
1) 10-20 Band Pull Down
2) 12 Cobra Back Extensions
Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Forward Fold