Monday May 8th, 2017
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Category: WOD

Monday May 8th, 2017

Warm up-

1.) Tabata DU’s or SU’s

2.) Shoulder Prep (Coach Led)

20 Band Pull Aparts

15 Ring Rows

15 Box or Bench Dips

10 Kips

Skill- (10 Mins)

Pushing and Pressing Gymnastics Skill

2x :15 Single Arm High Plank/arm

2x 10 Plate Step ups-Plank Position(Scale up HS Postions)

25 Push Ups on Plate


18 Min AMRAP

400m Run

20 S2OH 115/75

75 DU’s

Post WOD-

8/8 Single Arm Arnold Press

8 DB Rollbacks (Like Skull crushers)

8/8/8 Three Way Raise

:60 Banded shoulder stretch

:60 Hamstring Stretch

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