Warm Up:
AMRAP 4:
20 jumping jacks
5 push-ups
20 alternating shoulder taps
5 shoulder presses (PVC)
Specific Warm-Up:
2-3 sets:
5 shoulder presses
WOD:
5 sets for load:
10 shoulder presses
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Shoulder Presses: Load, DB shoulder presses
Conditioning partner option:
5 sets each, alternating with a partner:
10 shoulder presses
15 burpees
– Increase loading as needed as long as you can finish the presses in 2 sets or less.
-Partners don’t have to use the same loading.
– Score is the time and heaviest load lifted by each athlete.
Post-Workout Skill Work:
4 sets:
:20 lateral hops over a bar
Rest :10
:20 chin-ups
Rest :10