Warm-up
Spend 2 min in Z1
Then, 3 rounds or
5 push-ups
10 OHS
5 pull-ups or ring rows
Mobility
Lax ball on the shoulders for 2 min
Then banded shoulder mobility for 2 min
Strength
A1. Shoulder press – 3×5; each set of 5 should be AHAP
A2. Bent over rows – – 3×8 each side; again AHAP
*Rest as needed between sets
WOD
“Lunchlady Land”
14 min EMOM
Evens – 5 snatches + 5 OtB burpees
Odds – 15/12 cals on the rower
*(95/65#)(75/55#)
**look to 3/9
Accessory Work
Pizza Game
