S/S/S:

Shoulder Mobility/stability

Video courtesy of CrossFit Journal.  Some of the drills we’ll go over.

WOD:

20min EMOM

Odd Minute: 30 sec max cal Row

Even Minute: 30 sec max Chest To Bar Pull Ups

The point of this one is efficiency in the movements. It’s all out for 30 seconds, so better form will allow you to perform at an optimum rate longer

Scaling Options:

C2B Pull ups– Chin above, if no go, then ring row (get as supine as possible)

X-tra:

3 Rounds Not For Time:

10 GHD

10 Slow RDL w/ Heavy KB*

*Maintain strong lumbar curve in RDLs.  No back rounding

Video courtesy of Lift Lab Co.