200608 - “Functional Pump”


Warm up:
400M Run
Shoulder Progressions
Dynamic Shoulder warm up
 

Skill/Strength:
6x3 Strict Press
Alternating with
6x3 Strict Pull-up
 

WOD: 8 min AMRAP
Rx:
5 Strict Pull-ups
10 Shoulder to O/H (95/65)
15 Sit-ups
Scaled:
5 Upside-down Rows
10 Shoulder to O/H
15 Sit-ups
Sport:
5 Strict Pull-ups
10 Shoulder to O/H (135/95)
15 Sit-ups
 

Mobility:
Shoulder Stretches
Cobra

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