Friday WOD

Warm-up
Warm-up
3 min Row/Ski/Bike
– Pace: 30 sec easy/ 30 sec hard

Five Way Shoulder Mobility
– see comment

3 Rounds:
– 5 Inch Worms w/ Push Up
– 10 Tempo Air Squats (3 sec descent/1 sec ascent)
– 15 KB Swings

Strength
Push Press (3×5 – Ascending)

Metcon
Metcon
4 Rounds for max reps:

– 1 min Alternating DB Snatch 50/35
– 1 min Wall Balls 20/14
– 1 min Cal Row/Ski
– 1 min Rest