WODScreen

WARM UP

3:00 On any Machine

– into –

2 Sets
8 Samson Stretch Reverse Lunges
5/5 Quadruped Thoracic Rotation
8 Plank Shoulder Airplanes
8 Down Dog to Shoulder Tap
4 Up dog to Down Dog

WORKOUT

Every 1:30 x 5
0:20 Max Rep Barbell Shoulder Press @ RPE 7/10
0:20 Max Rep Plank Shoulder Taps
—
Rest 2:00
—
Every 1:30 x 5
0:20 Max Rep Barbell Pendlay Row, Moderate
0:20 Dead Hang Hold / Body Row Hold
—
Rest 4:00
—
AMRAP 8 x 2, Rest 1:00 Between Sets

STATION 1
250m Ski Erg
10 Box Step Overs, Farmer’s Carry
5 Double Tap Burpees

STATION 2
250m Row
10 Ring Rows
10 Dumbbell Snatch