12min AMRAP:
4 Muscle Ups
40 Wall Balls
80 Double Unders
- Well - this started out SO strong - UB set of 4 MU, WBS in sets of 20 (done by 2:00) then fell to bits on the dubs. Just kept tripping on myself:( Finished first round by 5:20.
- On 2nd Round, hit 1 MU + 1 F, then 1 single, then a double. WBS were in 10's. Dubs were in 10's.
- Hit only 2 MU (double) before time cap at 12:00 (finished mU at 11:53)
- Feel like if my dubs were on, would've done way better - sure we will retest
1 hour of mobility work (shoudler focus)
- PVC w/ light plate and bench work - snatch grip, supinated close grip
- Banded Shoulder w/ KB Socket rotation work (lying on ground)
- Isolated KB TGU's with 5 rotations in each position x 3 reps each side
- Green banded "backpack" stretch for pecs on barbell
- Blue Banded stretch for arm behind back external rotation and pec stretch
- Lacrosse Ball for rest on Pecs, Scaps, lats, etc.
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