Mobility:

Shoulder work

Video courtesy of Mobility WOD.  Preview of what we are going to go through.

WOD:

Reps 10-20-30 for time of:

-Unbroken Wall Balls* (20-14)

-Unbroken KB Swings* (53/35)

200 meter run after each round

*Each time a set has to be broken up, you owe 10 burpees after all rounds are complete.

Time ends after all burpees are completed.

Scaling Options:

WB – 14/12

KB – 35/25

X-tra:

3 rounds

1 min max sit-ups

Rest 30 seconds between rounds

Goal – same rep range for all sets.