Friday is Here

PVC Mob- 20 OH squat with PVC, :15 HS hold x 3

Skill- Overhead squat ~10 minutes

-external shoulder rotation, push up

Strength:

Take 10-15 min to build to heavy 15 rep OHS

WOD:

4 rounds for time:

400 M Lap

20 Overhead walking lunges RX- 45/35 F- 35/25 L- 25/15

12 chin ups (L-banded)

12 dip RX- Rings F- Box L- Parrallettes