-Warm Up-

 

3 rounds

 

10 shoulder openers

2 Walkout complex

10 OHS

5 goblet squats (medium weight)

8 ankle dorsiflexion 

20 doubles/ singles

 

 

*walkout complex*

1 walkout

2 push ups

2 scap push ups

1 downward dog

 

-WOD- 

 

For time: 10 min cap

 

50 doubles

10 OHS

40 doubles

8 OHS

30 doubles

6 OHS

20 doubles

4 OHS

10 doubles

2 OHS

 

-Post WOD-

 

-Strength- 

 

Good mornings

 

4-4-4-4-4-4

 

Back Extensions (no weight)

 

8-8-8-8-8-8

 

Jefferson Curls

 

1-1-1-1-1-1