Wednesday- May 16th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*PVC OHS x 10

*Scorpion x 10 each leg

A. Overhead Squat

Build to a heavy set of 3

B. EMOM x 12:00

Alternating:

Min 1: 12 KB Front Rack Lunges (35’s/20’s)

Min 2: 12 Deficit Pushups

Min 3: 12 DB Box Step-ups (45’s/30’s)

Min 4: 40 second Plank Hold

B1. Buy-Out

SHOULDER MAINTENANCE/RECOVERY

Spend 5-10 minutes recovering your shoulders with the 5-way shoulder stretch or any of the mobilityWOD posters or videos

C. Group Mobility

Hips/Quads/Hamstrings