WOD 181107

1. MOBILITY

  • Banded Overhead Shoulder Stretch

  • Plated Shoulder Blade Activation


2. WARM UP

5 minutes:

  • Inch-Worm

  • 5 Wall Walks

  • KB Push Press (3-0-X-0)


3. SKILL 1

12 minutes (own time-management):

  • Shoulder Press

    • 3-3-3-3-3 (Build to a heavy set of 3)


4. SKILL 2

EMOM 10:

  • High Pull-Up Hold / 30-45 secs

  • High Ring-Dip Hold / 30-45 secs


5. WOD

AMRAP 9 (increase by 2 / 1 every round):

  • 2 OHS (60/40)

  • 1 Ring MU

  • 4 OHS (60/40)

  • 2 Ring MU