03/29/17

Pre-WOD (Skills/strength):
6RDS
5x Strict Press + 10x Push Press

– Do 15 reps unbroken.
– Focus on form and driving out of the shoulders.
– Rest as needed between rounds.

WOD:
4RDS
3min AMRAP
15cal Row
10x Push-ups
5x Pull-ups

REST 2mins between round.

Post-WOD (Challenge/Cool-down):
50x Shoulder activations and holds

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