Pre WOD:
Overhead Squat:
4 sets*2 Paused Overhead Squat
85%
Pause= 1 Sec Pause in bottom Position
WOD:
“Two for One”
For Time:
1000 m Run
30 2-for-1 Thrusters 43/29 kg (95/65 lbs)
30 2-for-1 CTB Pull Ups
1000 m Run
Cap 25 min
*2 for 1 Thruster = 1 Front Squat + 1 Thruster
**2 for 1 CTB Pull Up = 1 Toes to Bar + 1 CTB Pull Up
Post WOD:
Shoulder stability/Health 2/4:
3 Rounds for quality:
10 Wide Ring Row https://youtu.be/eUlxZICLv4Q
12/12 SA DB Seated External Rotation https://youtu.be/3fR6igG7SQk
12/12 SA Banded Internal Rotation https://youtu.be/rm7lMvrmXbM “
