Warm up -2 RNDs |
5 min run |
10 x Hill Sprints |
Skill Practice |
EMOM 5 |
5sec x 4 Negative pull up (Slow down) |
Skill Practice |
EMOM 5 |
5 Ring MU (Progression) |
WOD Prep – warm up |
AMRAP 25 |
12 Wall Balls 10/7.5 |
12 KB Swings 24/16 |
12 Box Jumps 24/20 |
12 Ring Dips |
Stretch – 3 RNDs |
Chicken wing Shoulder distraction (Rig) |
Shoulder distraction (Box) |
Sleeper Shoulder |