WOD 190331

1. MOBILITY

  • Banded shoulder distractions with partners

2. WARM UP

2 rds:

  • 12cal ski

  • 12 scapular pull-ups

  • 12 shoulder presses with empty bar

3. WL

Single-Arm, Bottoms-Up KB Shoulder Press

3min warmup + 10mins E2MOM, try to increase weight each set:

  • Set 1:12 reps (6/arm) @light weight

  • Sets 2~3: 10 reps (5/arm) @medium weight

  • Sets 4~5: 8 reps (4/arm) @heavy weight

4. MIDLINE

EMOM 8:

  • 40s D-ball hold

  • 40s L-Hang

5. WOD

AMRAP 8:

  • 50 DUs / 150 SUs

  • Max Rep Unbroken HSPU

*Only score HSPU each round