WOD-5/21/19 Happy Birthday Steve!

May 21, 2019


WARM-UP



• 15 Double Unders


• 5 Dive bomber push ups.
• 10 Passthroughs. 

• 20 Shoulder Taps

Mobility
1 Round: 30 secs
• Pec Strech
• Straddle
• Couch
Strength: Shoulder press
1x5 @ 60% of 1 RM
3x3 @ 70
2x1 @ 80
2x1 @ 90

Core
3 rounds:
• 10 Hollow Rocks
• 10 Dragonflies

Conditioning


21-15-9 reps
• Power Cleans 135/95
• Handstand Push-ups
• Toes-to-bar
* no dropping for this WOD


Cash out: 

3x10 DB Strict Press
3x12 DB Push Press
3x10 DB horizontal and lateral raise
3x10 Reverse DB Fly  

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