(No Measure)
Shoulder & T-Spine Mobility
Ring Dips (4×10)
DB Row (4×10)
Metcon (Time)
Brandon and Noah’s Birthday WOD
39 Wall Balls
29 GHD
39 Snatches 75/55
29 Cal Row
Overhead Squat (5-5-5-5-5+)
Metcon (Time)
Dubs x50
Bike 30 cal
Dub x50
Thrusters 30
Dub x50
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Reps)
4 Rounds
60 seconds bike
30 seconds power cleans
3 minute rest