WOD 09.07.19

PERFORMANCE

SHOULDER MOBILITY & STRENGTH

a) 5 min to accumulate 2 min of 

Barbell OH Hold with 100% of 1RM Strict Press 

 b) 3x12 Hollow Body Shoulder Flexions (Light)*

*rest as needed btw sets 


CONDITIONING

AMRAP12

8-6-4

DB/KB Snatch 60/35

Toes to Bar 

*A full 8-6-4 = 1 Round


FITNESS

BUILD

3 Sets For Quality:

10 Single Arm Bench Press (Each Arm) 

10 Single Arm Rows (Each Arm ) 

5 IYT Plate Raises 

-rest as needed-


BURN

EMOM12

Min1: 10/8 Calorie Row 

Min2: 5/5 Hang Clean + Press 

Min3: 15-10 AB Mat Situps