Warm up

Foam roll lats 

straight arm extension of foam roller 

on wall …deep squat pull over ..keep narrowing arms

kneeling landmine press to pull though

prone dowel straight arm lifts 

Standing dowel pull behind back 


Weak Skill day

DIPS anyone… watch for shoulder dumping


WOD # 1

21 15 12 9

Cutsy lunges   95/65 
Slam ball jump overs 
Hollow rocks… pick a level and hold for 30 second 
seated medial raises 
box jumps or step ups is per side