Mobility-Shoulder Prep
Warmup-1 Round
Warmup-1 Round
10 Band Pull aparts
10 Push up Pluses
10 Dislocates/Around the worlds
:30 R/L Banded Lat Openers
10 Single Arm DB/KB Presses
10 Ring Rows
5/5 Empty Bar Strict/Push Press
A) Push Press 5RM
B) Skill/Instruction-Rope Climbs
C) WOD: For Time
5 Rope Climbs
50 S2O (95/65)
100 Doubles
50 T2B
100 Doubles
50 S20
5 Rope Climbs
*20 min cap
Time
Pre Class Mobility
0-10 Warmup
10-30 Push Press
30-35 Skill/Instruction
35-40 Rest/Setup
40-End WOD