8/31/18
ROTATOR CUFF WORK
*EACH ARM
10 BANDED EXTERNAL ROTATION
10 BANDED INTERNAL ROTATION
10 LATERAL EXTERNAL ROTATION
SNATCH PROGRESSION:
LOW HANG
MID HANG
HIGH HANG
WOD
15 MIN AMRAP
3 BAR MU (6 PULL UPS & 6 RING DIPS )
6 OTB BURPEES
9 HANG SQUAT SNATCHES 95/135
HARD CORE FIT
15 MIN AMRAP
10 RING ROWS
10 BENCH DIPS
10 BURPEES
10 DB LUNGES
