Friday July 9, 2021

“You are the greatest project you will ever work on.” -Anonymous 

PRIMER:
3 Rounds

20s PVC OHS + Sots Press (hands closer every round) 
10 scap pull ups + 5 Strict Pull Ups 
10 Lunges
2 Wall Walks 

MOBILITY:
Pause OHS
Lizard Stretch 
Couch Stretch  

STRENGTH:
2 Squat Snatches EMOM x 6 

GYM WOD: Over The Edge – 5 RFT
15 OHS @ 135/95
12 C2BPU
9 Lateral Burpees Over Barbell

Time Cap 17 Minutes 

Modifications:
OHS:20 Single DB OH Lunges | Front Squats 
C2B: Pull ups | KBS @ 53/35

Dumbbell Version: 5 RFT
15 Single DB OHS
12 Single DB KB Swing
9 Burpee Tuck Jump

Bulletproof Shoulders: 5RFT
20 Single DB OH Lunges 
12 Russian KB Swings
9 Top Up Burpee Step Ups

No Equipment: 5 RFT
30 Lunges 
20 Pull Ups 
10 Burpees