Warm up

  • 4 rounds of
    • 200m run or row
    • 20 seconds dead hang
  • Iron scap B No. 1
  • Mobility & stretch

Strenth

  • Strict shoulder press – 5 rep max

WOD

9 minute AMRAP

  • 1 Pull up
  • 2 Chest to bars
  • 3 Toes to bar
  • 3 Hand release press ups
  • 1-2-3-6
  • 1-2-3-9
  • 1-2-3-12
  • 1-2-3-15
  • Climb
Categories: Wods

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