Mobility-Shoulder Prep
Warmup- 2 Rounds
20 sec Pronated Bar Hang
10/ea Single arm Press
20 sec Supinated Bar Hang
10 Supinated Presses (Bar)
A) Strict Press:
5 reps @ 70-75-80-83-80-75-70%
*compare to 11/9/16
B) WOD: EMOM 25
Min 1- HS Walk
Min 2-:30 Hollow Hold
Min 3- Muscle ups/Beat Swings
Min 4-:30 Arch Hold
Min 5- Dips
C) Accessory: Midline
GHDSU 3×15-20