Skill Work:
On a 10:00 clock:
1 shoulder press
– Take the bar from the floor.
– Build to a heavy single.
WOD:
AMRAP 9:
30 double-unders
3 shoulder presses (95/135 lb)
Intermediate:
AMRAP 9:
15 double-unders
3 shoulder presses (65/95 lb)
Beginner:
AMRAP 9:
30 single-unders
3 shoulder presses (35/45 lb)
Home Workout:
AMRAP 9:
30 double-unders
5 double-dumbbell shoulder presses (35/50 lb)
Movement scaling options:
Double unders: Reps, attempts, single-unders, substitutions
Shoulder presses: Load, dumbbell options
Cool down:
1 set:
:45 lacrosse ball shoulder mash/side
1:00 tabletop stretch