7-29-15

Warm Up: – EMOM 8

1. 30 DU / 50 SU

2. 50ft OH plate lunges @ 45/25

WOD: – For Time : 

400m run

4 rope climbs

400m run

4 rope climbs

400m run

30 push press @ 135/95

Mobility WOD: – Shoulder Smash

Banded Position #1 – 2 min 

Banded Position #2 – 2 min

Lacrosse balls – 2 min

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