A. Warm-Up:
Coaches Choice!
B. MWOD:
10 min Overhead position work
1) OH stretch with PVC and rig
2) Banded overhead stretch
3) Proper body position (empty bar): elbows slightly in front of bar, retract head (dont look up), straight bar path, bar finishes over center of body, don’t over extend back (keep ribs locked down)
C. WOD:
Health –
10 min AMRAP
5 S2OH (95/55)
10 Deadlifts
15 Box Jumps (20)
Fitness –
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
D. Post-WOD Recovery:
Foam Roll The Soreness
