Warm Up: 100m run, 100m backwards run, 100m lateral shuffle right, 100m
lateral shuffle left, 10 pull ups, 5 wall climbs
Skill Focus: Shoulder Press
2 x 5, 1 x 3
WOD
Shoulder Press x 4-6 (if you get 6, go up in weight)
Weighted Pull up x 4-6
4 sets
Rest 90 sec
10 S2O 115#/75# (beg use db's)
10 bo row (ea rep from the ground)
1 full gasser
3 RFT (time may be called when both have completed 3 ful rounds)
Post sp/pull up wgt and partner time for score
Congratulations to Coach Janet, Melissa (aka Mighty Mite) and Alex for their outstanding performances at the Hurricane Bay Championships in Clearwater on Saturday. Full coverage and many pictures to follow. . .
