Monday, May 20 WOD

Mobility: Shoulder

  • External Rotation Shoulder Smash
  • Shoulder Capsule Mobilization

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: 3 Rounds for time of…

  • 5 Turkish Get-Ups, Right Arm
  • 10 Kettle Bell Swings
  • 5 Turkish Get-Ups, Left Arm
  • 30 AbMat Sit-Ups

Loads: C: 1.5/1 pood   S: 1 pood/20-25lbs   D: 25/15-20lbs

* 12 minute hard stop

Cash-Out: As many calories as possible in 3 minutes of…

  • Rowing

 

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