Buy In: Remove sleeves.  Prepare for upper body dominance.  Consult a trainer for assistance.

In 10 Minutes (better warm up fast Poole and Red), find your 3 Rep Max on Bench Press).

Then:

Partner WOD

with a continously running clock alternate between rowing on the Concept2 for max calories for a minute and doing push-ups on the boxes for a minute.  You will complete 5 Rounds of each movement.  Total WOD time=10 Minutes.

Finisher:  Toss Softball for max distance.  3 attempts.  No bonus points for torn rotator cuffs.

Buy In: Row 500. Prep those shoulders with some band mobility work.

In 20 Minutes complete as many rounds as possible of:

Shoulder Press 5 Reps (strict)

Crunches (thumbs touch floor over head and heels) 50 Reps.

Choose your weight carefully.  No shucking pounds once the wod starts. Post load and rounds.

Buy In: Terminal Loop 2x or Row 1000 meters.  Self-care MWOD for 10 minutes.

Complete 50-40-30-20-10 rounds for time of:

Double unders

Air Squats

Buy In: Terminal Loop/Row 500.  12 Reps: Bridges, Side-lying bridges, kb-hinge.

Complete 21-15-9 reps of

Deadlifts (135/225)

Box Jumps

Buy In: Terminal Loop, 12 reps- PVC-OHS, Toes to Bar, Bridges

Complete 10-9-8-7-6-5-4-3-2-1

Thrusters (65# women/95# men- scale as needed)

Burpees

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