Joe G. using his fitness. Got himself a great bird.
Warm-up
2 to 4 minutes in Z1
Then coach led dynamic warm-up with shoulder focus.
Mobility
5 minutes of lax ball work and banded shoulder mobility
Strength
A1. Strict press wave – 3.2.1 x3
Make sure you develop a solid plan to attack this rep scheme. Talk to a coach if you have any questions.
A2. Pull-ups – 10×3
*fit in between any set of the wave
WOD
“Frozen Assets”
3 rounds
50 wall balls (20/14#)
35 sit-ups
20 pull-ups
Challenge
Memory game challenge
