WOD

"Ascent"

By Lance Mosley

12/5/18

2 RDS

BANDED RORATOR CUFF WORK

10 INTERNAL ROTATIONS

10 EXTERNAL ROTATIONS

WOD

*17 MIN CAP

3 HSS 65/95

3 TTB

10 DUBS

6 HSS

6 TTB

15 DUBS AND SO ON

*DUBS KEEP INCREASING BY 5 REPS

HARD CORE FIT

*SAME AS ABOVE

*SUB 1 ARM DB OH SQUATS/V-UPS/SINGLES

***SINGLES START AT 20 AND DOUBLE EACH TIME