MONDAY

After the WOD

Dumbbell Bench Press

10 – 10 – 10 – 8 – 8 – 6

@ 2 minutes/set

Focus:

·    Building core and shoulder strength and stability

·    Engaged core and lats.

·    Scap. back and down

·    Building full range of motion in shoulders

WOD

“Like Fight Gone Bad”

3 Rounds @

1 minute/station

·       Shuttle Runs 8-meters

·       Dumbbell Snatches

·       Calories

·       Box Step-ups

·       Burpees

·       Rest 1 minute at end of each round

Focus of WOD:

· Building endurance and rhythm in movements

· Maintaining volume for each round