MAY 4, 2017

WARM UP

Partner Warm Up

Med Ball Toss

Med Ball Chest Pass

Med Ball Underhand Squat Toss

Hollow Toss

STRENGTH/SKILL

12 Min Emom

Min 0-4  2-3 Position Clean @50%

Min 5-9 2 Clean Pull @100%

Min 10-14-2 Cleans @65-70%

METCON

Partner Wod

“Josh”

2 Rounds

21 OHS 95/65

42 Pull Ups

15 OHS

30 Pull Ups

9 OHS

18 Pull Ups

ACCESSORY

Shld Complex

Weighted Hip Bridges

3x8

ABS

3 Max Barbell Rollouts

STRETCHES

Lizard

Banded Shoulder

Trap Smash

TSpine Rollout

Straddle

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