Warm up
3 min jump rope
10 Shoulder dislocate
10 OHS
10 Pushup
2 rounds

OHS 15minute EMOM
5 minutes 3 @ 70%
5 minutes 2 @ 75%
5 minutes 1 @ 85%

WOD
4RFT
10 DB Snatch
10 Burpee

Posted on 9 December 2013