Day#16 (Sole Lift/ Go!)

Warm up

Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation (outward & upward)

Skill

Viper press (women’s log 51#/ men’s log 72#)

WOD

A- Viper press

1-1-1-1-1

B- Viperidae

3 rounds for time:

10 viper press w/71 m/102

12 burpees over the log

*7 minute time cap

GoFit

MB Warm up #2

4x

Lateral shuffle MB tosses

MB rotations

MB high low pass

Partner wall ball shots

Skill

MB clean

WOD

7x

30:30

-MB clean

-Burpees
-Jump rope