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WOD - Wednesday, 6/15/2016

Early birds: Cross Symmetry

WU. shoulder mobility and rotator cuff prep


5 RNFT (5 minutes)

5 banded presses

5 banded pull aparts

5 strict pull ups (hold at top for 3-5 seconds)

A. Strength: Presses (25 minutes)

  1. Shoulder press 1-1-1-1-1
  2. Push press 3-3-3-3-3

  3. Push Jerk 5-5-5-5-5

Record average weight for each of the three movements.

You must complete all sets in order; so, finish the strict presses before you move on to the push presses.  Your first rep starts with your first rep (no "warm-ups"). You can do push ups or HSPUs or any other movements to "warm up" but each time you grab the bar to do a set it counts toward your score. Figure out how you want to increase the weight each set. Any failed rep and the set counts as a 0 towards your score. Any unfinished reps because time ran out also count as 0s toward your score. This is meant to be AHAP throughout.

B. Conditioning: 

100 [unbroken*] wallballs for time

*Every time you drop the ball, or rest for more than 3 seconds you must perform 5 burpees. 

Time cap: 8 minutes

When coach nonchalantly sneaks 100 wallballs and burpees into the WOD...

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