Wednesday July 28, 2021

Warmup

2 Rounds:

1:00 Bike/Row/Ski

8 Scapular Push-Ups

8 Lunge Jumps

16 Mountain Climbers

Mobility

Banded Shoulder Distraction 1:00/Side

Skill/Strength (12 minute time cap)

5 laps double kb farmer carry for time

Heaviest possible while remaining within time cap.  Note your time and kb weight on the board.

WOD

AMRAP 12

15 bench presses

250m row

15 box jumps

250m row

F:  light barbell bench

P1:  135/85

P2:  95/55

C:  155/95

Go in heats so everyone has a spotter on the bench.