Blog

Mar
30
Skill & WOD 3/30/18


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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