1 minute single jump rope
THEN: 30/50/100 double unders (depending on skill level)
Shoulder Mobility Exercises
Strength: Overhead Squat
If last week was successful, add 5 or 10 lbs. Keep weight consistent throughout all sets.
If you did not do this last week, find a weight you can do a not extremely taxing set for 8 to 10 reps.
WOD: Nancy (25 min cutoff)
15 Overhead Squats 95/65lb
Int/Beg. 4 rounds, Scale weight if necessary.
Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59
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