24022015 WOD

10-20 minute Row @ Easy Pace

Then:

2×5 Wall Squat

2×10 Squat

2×5 Goblet Squat

2x20m Lunge

2x20m One Armed OH Walking Lunge @ 10# DB

Then:

2×10 Shoulder Dislocate

Then:

Work up To OHS 1RM

Then:

4x (30sec Work/30sec “Rest”) Push Press @ 10-25# DB

“Rest” is in OH Position

Then:

4x (30sec Work/30sec “Rest”) Squat

“Rest” is in Parallel position

Then:

Cool Down with 10 minute Row