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
30sec of work followed by 30sec of rest
6 rounds
Pull-ups
Goblet squats
Bench press
Box jump
(24min)
Rx
70/45
115/73
24/20”
INT
55/35
95/63
20/16” or lower
Scaled
45/30
65/43 or lower
16/12” or lower