THURSDAY

 

 

Skill Development:

Shoulder Mobility

 

·    Hollows & Arches

·    Shoulder mobility & activation drills

 

WOD

Skill work- leave 20-30 seconds rest. Capacity work 5-10 seconds rest

 

24 Minute E3MOM

 

(8 Rounds)

 

·    1st Min: 4 Bar Muscle-ups OR 9 Pull-ups

 

·     2nd Min: 10 Ball Slams or dead balls 55/35kg

 

·    3rd Min: 12/8 Calories