8/30 Day#18

Warm up

Shoulder Health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation distal (away)

Double external rotation superior (upward)

Hip & Glute Activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Skill

Weighted dips & walking lunges

Partner WOD

23 minute tag

75m DB farmers carry w/35# m/55#

20m DB walking lunges w/35# m/55# 

7 weighted dips w/35# m/55#

GoFit

The CrossFit Warm up 

3 rounds of 15 reps of:
Samson Stretch (30 seconds)
OHS
Sit-ups
Back-extensions 
Pull-ups
Dips

Skill

Movement standards 

WOD

8x

20:20

-Burpees

-Lunges
-Sit ups