Warm-up: JA’s, high knee walk, butt kick run, side shuffles, karaokes, 4-50% POSE sprints. Part #2: 4 rounds. Start slow then increase effort with each round: 5 pullups, 10 push ups, 15 air squats.

Strength: If you missed a day during the week do that days strength. 1) 5 x 65% 2) 5 x 75% 3) max reps x 85%

WOD: 5 Rounds: 500m Row, 15 Shoulder to Overhead, 15 GHD. RX: 115/75

Mobility and Recovery

Pre-WOD:

Post WOD: Banded Shoulder, Cobra stretch