Tuesday April 11th, 2017
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Category: WOD

Tuesday April 11th, 2017

Warm up-

1.) 2 Min Jump Rope

2.) Shoulder Prep Warm-up (Coach Led)



3×10 second support holds

3×10 second bottom of a dip hold

3×5 Ring Dips

*Scale up by adding weight

5 Rope Climbs or 3 Peg Board Ascents


12 Min AMRAP


7 Box Jumps 30/24

7 DB Push Press 50/35

*Sub DB Push Press with KB’s or 115/75# Barbell

*Sub Ab-mat or :20 HS hold for HSPU

Post WOD-

3 AHAP Farmers Carries

:90 Hands on box shoulder stretch

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