November 10 2021

Warm Up:

1x

10 External Shoulder Rotations

10 Internal Shoulder Rotations

10 PVC Pass Throughs

10 Plate Shoulder Raises

2x

8 Scap Pull Ups

8/8 Quadriped Thoracic Rotations

20 bear Plank Shoulder Taps

20 Sec Reverse Plank

WOD:

4 Rounds

L3 -

1 Min Max CTB Pull Ups

1 Min Max Distance HS Walk

1 Min Max GHD Sit up

1 Min max Bike/Row Calorie

1 Min Rest

L2 -

1 Min Max Pull Ups

1 Min Max Shoulder Taps

1 Min Max Alt VUps

1 Min max Bike/Row Calorie

1 Min Rest

L1 -

1 Min Max Jumping Pull Ups/RR

1 Min Max Wall Walk

1 Min Max ABMAT Sit UP

1 Min max Bike/Row Calorie

1 Min Rest