Wednesday 3-6-13

 In WODs

Warm Up

Coach’s Choice



Shoulder to Overhead


Strength: 4×4 Deadlift

Met Con: 3 Rounds for Time

15 Pull Ups

20 Shoulder to Overhead (95/65)

25 Push Ups


CF Teens

Same as class


Travel WOD

7 Rounds for Time:

3 Forward Rolls

5 Wall Climbs

7 V Ups

9 Burpee Tuck Jumps


Mobility WOD

3 minutes each shoulder – weight on shoulder with ball under scap

5 minutes each shoulder rolling out the nastiness with LAX ball between scap and wall

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