WOD 181121

1. MOBILITY

  • Banded Overhead Shoulder Stretch

  • Roll out chest and lats


2. WARM UP

5 mins:

  • 8x Down-Dog '=> plank

  • 15 Ring Rows

  • Heavy KB reach-around (5 clock/counter clock)


3. SKILL

12 mins:

  • Shoulder Press

    • 3@70%, 3@80%, 3+@90% of 1RM


4. WOD

Practice for quality:

  • 18 s/m row

  • Ring-Row High Hold

1 minute break