-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
