Warm Up
Couch and coffee
7 mins of
10 PVC thrusters
20 jumping jacks
10 push ups
Strength
4 x 5's shoulder press and push press
WOD
5 rounds
1 min. wall balls 20/14
1 min. dumbell snatch (l/r=1) 30/20
1 min. parallete jumpovers (l/r=1)
1 min. rest
Post
50 med ball sit ups
Shoulder mobility ball on floor