Wednesday, October 4, 2017

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



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