WOD 181205

1. MOBILITY

  • Banded Overhead Shoulder Stretch

  • Plated Shoulder Blade Activation

2. WARM UP

6mins, EMOM:

  • 30s Ski-Erg (max effort)

  • 30s DBall Hold (30/20 lbs)

  • 30s Inch-Worm 


3. SKILL

15 mins:

  • Push Press

    • 3-3-3-3-3


4. WOD

15 mins (5 rds):

  • Row 45 secs, Rest 15 secs

  • Row 30 secs, Rest 30 secs

  • Row 15 secs, Rest 45 secs