Friday- March 16th

March 16, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Huggers/Skiers

             *5- Way shoulder

 

 

A. Shoulder Press

5-3-1-1-1

Build to 85% effort

 

 

B. “C2 Cindy”

AMRAP 5:00

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

 

Rest 5:00

 

AMRAP 5:00

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

 

*Scale as needed

 

 

 

C. Recovery- Shoulders 

-the 5 way shoulder

-PVC pass-throughs

-Banded Bully Stretch (see Posters)

 

 

**Come to the WOD for a Weightlifter on Saturday starting at 8:00am! Donations will be accepted to help AnJeanette travel to several national competitions this year.

 

 

 

 

 

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