200310 - “Focus Work”

(Compare to 190318)

Warm up: Cardio Shoulder Progressions

WOD: With constant motion, for quality NFT Rx & Sport: 25, 20, 15, 10 Single-arm Dumbbell rows each arm 15, 12, 9, 6 Strict Ring Dips *100’ Sled Push and 30 Air Squats after each round Scaled: 25, 20, 15, 10 Single-arm Dumbbell rows each arm 15, 12, 9, 6 Strict Ring Dips *100’ Sled Push and 30 Air Squats after each round

Mobility: Circle-up Lat/Scap LAX

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