October 12 2021

Warm Up:

10 Shoulder External Rotation

10 Shoulder Internal Rotation

10 PVC Pass Throughs

10 Small Plate Flys

10 Small Plate Presses

Then

2x

8 Scap Pull Ups

8/8 Quadriped Thoracic Rotations

20 Bear Plank Shoulder Taps

WOD:

For Time

1000/800m Row//50/40 Cal Bike

50ft HS Walk

25 Toes to bar

50 DBL KB Rack Lunges

25 Toes to bar

50 DBL KB Rack Lunges

25 Toes to Bar

50ft HS Walk

1000/800M Row//50/40 Cal Bike

L3- 53/35

L2 - 25ft HS Walk, K2E, 44/26

L1- 800/650M Row//40/30 Cal Bike, 10 Wall Walks, Knee Raises, Air Lunges