THURSDAY | 04.16.2020

WARMUP:

• 3 x 250m row ~OR~ 3 x 200m run ~OR~ 3 x 600m bike w/20 barbell bent rows after each set (increase speed each round up to ~80%)

• 25 PVC pass thru (locked elbows) for speed and some shoulder heat

• 10 PVC pass thrus slow and steady for the deeper stretch

• McGill Big 3 (focus on core stability)

• Ultimate shoulder warm-up

50 ROUNDS:

• 1 dumbbell thruster 50/35

• 1 dumbbell overhead squat 50/35

(NOTE: switch arms as often as needed for a total of 25 ROUNDS on each arm.)

- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX