201003 - Sat WODs

Warm up:

Cardio

Dynamic Shoulders

Dry Run

WOD: 5 Rounds for Time/30min Cap

Rx:

12 Strict Press (95/65)

18/15 Cal Bike

24 Sit-ups

2:00 Rest

Scaled:

12 Strict Press (20RM/60%)

18/5 Cal Row

24 Sit-ups

2:00 Rest

Sport:

12 Strict Press (115/75)

18 Cal Bike

24 GHD Sit-ups

2:00 Rest

*Partner WOD alternate rounds, 5 rounds each*

Mobility:

Shoulder LAX

DD/Cobra