8-11-13

Warmup

5 minutes
5 Burpees
5 Box Jump
5 KB High Pull

Mobility

Shoulder/Upper Back Mobility

Strength

Push-Press
4x12
max effort static chin over barhold
after each set

WOD

15 minute AMRAP
Waiters Carry 40# 1 Lap
15 Toes-to-bar

Mobility

Chaturanga for anterior core
Foam Roll Low Back

 

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