
Skill
Dynamite shoulders
:15 Sec of
Twisted cross x2
T-spine rotation x2
Y’s
T’s
W’s
I’s
Swimmer lifts
2 rounds
WOD
1 mile run
100 DU
50 GHD Sit-ups
100 DU
1 mile run
Rx
n/a
INT
1200m Run
50 DU
50 V-ups
Scaled
800m Run
100 Singles
50 Sit-ups
Skill
Dynamite shoulders
:15 Sec of
Twisted cross x2
T-spine rotation x2
Y’s
T’s
W’s
I’s
Swimmer lifts
2 rounds
WOD
1 mile run
100 DU
50 GHD Sit-ups
100 DU
1 mile run
Rx
n/a
INT
1200m Run
50 DU
50 V-ups
Scaled
800m Run
100 Singles
50 Sit-ups