Tuesday - 3/20/2018

Warm Up:

Eta Shoulder Protocol
200m Run
Banded Shoulder Activation
10 Ring Rows
3 Rounds:
-89m Carry*
-15 sec L-Sit Dead Hang
-3/arm DB Hang Clean & Jerk
3 Strict Pull-ups
Review L-Sit Pull-up

 

"Coach Jonathan's 29th Birthday WOD"

29 min AMRAP
Buy In: 1989m Run OR Row OR 4k Assault Bike
Then, AMRAP of,
3 Strict L-sit Pull-ups
20 DB Hang Clean & Jerk (50/35)
89m Carry*

*carry anything that totals 100/70# or more