WOD for 18 MAY 2016

0500,1130, and  1630 at Fredericks Gym

Warm Up:

Kneeling Shoulder Mobility 1 min

Thoracic Mobility w/ Plate 1 min

20 Prone Dislocates

20 Prone Behind-the-Neck Press w/ PVC

20 Dolphin Pushups

5 minutes DU practice



HSPU Practice 10-15 minutes



Complete as many rounds as possible in 10 mins of:

Row, 250 m

10 Burpee Over Boxes, 18/12 in (Jump over the box not onto the box, scale is jump onto the box)



Every 1 min for 10 mins do:

10 Wall Balls, 30/20 lbs

5 Chest-to-bar Pull-ups


Cool Down:

For time:

Couch Stretch, 2 mins

Pigeon Stretch, 2 mins

Instep Stretch, 2 mins

Chest Stretch, 2 mins

Frog Stretch, 1 min

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