Mobility: ROM WOD “Shoulder Day”

 

Warm up:

2 rounds

10 american KB swings

7 KB pull overs

5 one arm KB swing snatch

10 banded squats

 

Strength: Front Squats

50%x5

60%x5

70%x4

75%x2x4

 

WOD: “16.4 revised”

13 min AMRAP:

55 Cal Row

55 Wall Balls

55 Dead Lifts 225/155

55 HSPUs

 

-Score is total reps in 13 mins

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