WARM UP
A. Mobility
- Ball: Prone Shoulder Internal Rotation
- Band: Shoulder Internal Rotation with Neck
- Barbell: Sink Stretch
B. Dynamic Warm Up
- KB High Windmill – 1 arm (25#)
- Pistol, 10 reps/side – alt legs
- KB Overhead Squat, 1 arm (18#)
- Ring T, 10 reps
C. Burgener Warm Up & Skill Transfer Drills

WOD
Weighted Dip, 3-2-2-2-1-1-1-1-1 reps

Score: 50 - 75 - 96.5 - ? - ? - ? - ? - ? - 120

Notes: Remember to write down your weight. :P