Warm Up
CrossFit Warm Up 3X15
SKILL
Muscle Ups
WOD
AMRAP 5 Minute:
75 Wall balls
Then as many Muscle Ups in the remaining time
After Bash
Mandatory Group Mobility – Shoulder Care
Subscap smash Mwod:
http://www.youtube.com/watch?v=XwYPajXfx4A
Endurance
Warm up: Overhead mobility and positional work
Skill: Overhead Squat
WOD: 15 Min AMRAP 10 OHS (95/65) 20 Ab Mat Sit Ups 30 Double Unders
After bash: spend 10 min hitting lats and thoracic spine
Recover
Travel
WOD:
AMRAP 5 Minute: 75 Thrusters (15/10lb)
AMRAP Pull Ups in remaining time
Recover
