08/31/17

WARM-UP

3 Rounds
10 BB Strict Press
10 Box Step-ups
10 Kips

PUSH PRESS

5×3 (building)

WOD

3 Rounds for Time
10 Shoulder to Overhead (75/115, MRx 65/95 Rx+ 95/135)
10 Box Jumps (20/24 Rx+ 24/30)
10 Pull-ups (Rx+ CTB)

COOL DOWN

200m Run
10 Banded Arm Circles (each direction)
Banded Lat Distraction (30 seconds per arm) internal/external rotations