Pre WOD:
A, Every 3 min for 12 min
Level 3: 60 sec Max Legless Rope Climb
Level 2: 60 sec max Rope Climb
Level 1: 1 Rope Climb
* Do 3 sets*5 rep Weighted Supinated CTB if you do not have a Rope
B, 3 set*8 Weighted Ring Push Ups RIR 2
WOD:
Partnerwod
5 Rounds for time:
400 m Run
40 Alt Single Arm Devil Press 1*22.5/15 kg
500/450 m Row
40 SA DB Box Step Overs 24/20 inch, 1*22.5/15 kg
Cap 40 min
Post WOD:
Shoulder Accessories
3 Rounds:
60 sec Passive Supinated Hang
12/12 Banded External Rotation
12/12 Banded Internal Rotation
