Wednesday (Volume/ Skill)

Warm up
Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Skill

Peg board drills

-Pull 10 second hold x3

-Single arm hangs 5 seconds each arm x3

-Stagger pull ups 3 each side

-Hang with peg pull

-Pull + 5 weight shift

Partner WOD

20 minute tag

10 OHS w/65 m/95

Peg board ascend 10ft (Front athlete’s highest reach)

100m run