Mobilidade
Ombro
Strength
4 Rounds (NOT for Time) of:
• 6 Strict Pull-Ups (with weight if possible)
• 3 Wall Climbs (touching shoulders)
WOD
“3 Round Basic”
Rx:
3 Rounds for Time of:
• 20 Pull-Ups
• 15 Box Jumps (24” / 20”)
• 30 Wall Balls (20 lbs / 14 lbs)
• 15 Box Jumps
Intermediate:
3 Rounds for Time of:
• 20 Jumping Pull-Ups
• 15 Box Jumps (20” / 20”)
• 30 Wall Balls (16 lbs / 12 lbs)
• 15 Box Jumps
Rx+:
3 Rounds for Time of:
• 20 Chest-to-Bars (C2Bs)
• 15 Box Jumps (24” / 20”)
• 30 Wall Balls (20 lbs / 14 lbs)
• 15 Box Jumps
Scaled:
3 Rounds for Time of:
• 20 Ring Rows
• 15 Step Up / Step Downs (20” / 20”)
• 30 Wall Balls (14 lbs / 9 lbs)
• 15 Step Up / Step Downs