WOD 190320

1. MOBILITY

  • Barbell shoulder rotations (front)

  • Banded front rack stretch

2. WARM UP

2 rds:

  • 20s / arm: Bottoms-Up KB OH Walk

  • 20 mountain climbers

  • 20 HS elbow taps

3. WL

Shoulder Press

6min warmup + 9mins E3MOM:

  • Set 1: 3 x 70%

  • Set 2: 3 x 80%

  • Set 3: 3+ x 90%

4. GYMNASTICS

  • 10min rope ascent practice

    • Use one rope to teach technique to those who can't do it yet

    • Those who can should each try to get 5 ascents in 10mins on the other rope

5. WOD

10-9-8-7-6-5-4-3-2-1 FT (15min cap):

  • T2B

  • OHS (43/30)

  • Burpees-over-bar