Mobility:
Shoulder Series

Warm-up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms
  • Burgener Warm-up
  • Barbell Warm-up #2

Strength:
5-5-5-5-5 Hang Power Snatch

Conditioning:
5 Rounds for Time...

  • 3 Rope Climbs (15' or 12' from seated)
  • 400m Run

1 Rope climb should be legless each round
Main Site WOD 9/22/16

Scaling:
Rope pull-to-stand and shorten run if needed