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Today’s Schedule

WOD 03/30/2018

A) Scapular Circles: 8-10reps x2, rest :30
B) Weighted Pronated Pullup: build to a moderate 5 reps in 10min
C) Rope climbs: 3reps x3 every 2:00

AMRAP 30@70% effort
80 Calorie Row
5 Bar Muscle ups
10 GHD Situps
15 Ring Pushups
20 Squats

Mobility: LAX T-spine/Scapula Smash in Shoulder Extension/Adduction w/External load + Barbell Anterior Shoulder Capsule Smash w/ Shoulder Internal Rotation

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