200608 - “Functional Pump”

Warm up: 400M Run Shoulder Progressions Dynamic Shoulder warm up

Skill/Strength: 6x3 Strict Press Alternating with 6x3 Strict Pull-up

WOD: 8 min AMRAP Rx: 5 Strict Pull-ups 10 Shoulder to O/H (95/65) 15 Sit-ups Scaled: 5 Upside-down Rows 10 Shoulder to O/H 15 Sit-ups Sport: 5 Strict Pull-ups 10 Shoulder to O/H (135/95) 15 Sit-ups

Mobility: Shoulder Stretches Cobra