Row
Shoulder Mobiility
3 mins total time hanging
Strength:
Push Press 2 x 6 @ 70%/80%, 1 x 3 @ 90%, 1 x 2 @ 95%
Press 1 x 5 @ 65%, 3 x 4 @ 75/80/80%
WOD:
12 MIN CAP
3 Rounds
Row 250 m
2 t & b Overhead walking lunge (35/45) (plate or barbell)
SILVERS:
Strength:
5 x 3 Thrusters, focus on maintaining good form throughout entire movement
WOD:
same as above (modify weight as necessary)
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