WOD – Wednesday 10/18

Spend 2 minutes in Z1
Then, 2 rounds with a DB or KB
10 DB high pulls
10 DB push press
10 goblet squats

Banded shoulder mobility

3 rounds
A1. Sitting SA KB strict press – 6 to 8 reps; really heavy.
A2. Banded high pulls – 10 reps with a large band
I want these to be challenging on both fronts. So heavy, heavy KB and a really think band.

“True Connection”
20 min AMRAP
400m run
50 DU’s
25 KBS (53/35#)(44/26#)
Long, aerobic piece for the week. Start at 80%, end at 80%. Sustainability. Double the dubs, plus an attempt every 10 singles or 25 single/double combination.

Accessory Work
Banded face pulls – accumulate 80
Standing shoulder fly’s – accumulate 60

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