03.16.2021

Warm Up
3 sets
6 DB snatch right side
6 single arm DB push press right side
30 seconds wall supported deadbugs
6 DB snatch left side
6 single arm DB push press left side
30 seconds tall plank DB pull throughs





Mobility: shoulders

1. PVC lift offs x 10 reps- try to externally rotate arm before lifting
2. 90/90 overhead raises with band- back flat on floor x 15 reps https://youtu.be/usneRnPKPlM

then... with 2.5/5# plate https://youtu.be/7WFBUEuhR2k

lying on a bench or the ground- on your side, legs bent
top arm moves from zero degrees to 90 degrees with a light weight in hand (6/10)
from 90 degrees to vertical- constant tension (8/10)
come to side- side lying rotation- elbow stays in (10/10)




WOD
"Oh Baby!"
3 rounds for time
20/16 cals row
20 wall balls 20/14
20 alt. DB snatch 50/35 35/20
20 slam balls
Rest 3:00
* record splits*