MOB
Shoulders
WARM UP
3x
6 False grip Ring rows w/turnout
3 Rope pulls to chest
6 Bench dips w/feet elevated
S/S (12 min)
Every 2 minutes x 12 minutes (2x through)
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work (in partners or use wall)
Station 3 – Tuck Rock to Tuck Sit x 10 reps
WOD (27 min)
3 rounds for max reps/calories of:
3 Minutes of Rowing for calories
2 Minutes of Strict Handstand Push-Up reps
1 Minute of Strict Pull-Up reps
Rest 3 minutes
2 Minutes of Strict Handstand Push-Up reps
1 Minute of Strict Pull-Up reps
Rest 3 minutes