WOD – Tue, Dec 6

Indian Land CrossFit – WOD

Warm-up

10 SHOULDER THRUS PER ARM

10 ELBOW OPENERS PER ARM

15 BANDED PASS THRUS

15 BANDED AROUND THE WORLDS

15 BANDED FACE PULLS

30 BANDED TRICEP PRESSDOWNS

10 EMPTY BAR PRESS

Weightlifting

A.: Shoulder Press (BUILD TO A 3 REP MAX IN 15 MINUTES)

B.: Shoulder Press (1 SET OF MAX EFFORT REPS AT 80% OF PART A)

Metcon

C.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:

1ST: 8-10 BOX DIPS/STRICT RING DIPS/RING PUSHUPS @ 30X1 TEMPO

2ND: 6-9 WEIGHTED OR NON- WEIGHTED STRICT CHIN UPS OR RING ROWS @ 30X1 TEMPO

3RD: 200 FEET OH PLATE WALK OR DOUBLE KB OH WALK

*DOWN AND BACK 2X INSIDE

4TH: REST

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED PEC OPENER

*LAX BALL PEC MINOR

*BANDED LAT OPENER W/ WALL BALL ON BACK