January 11, 2021

Warm up
5 RDS
5 push ups
5 strict press
10 single arm high pulls each side
15 band pull aparts

Strength
Work up to a heavy 5 shoulder to overhead

Wod
3 rft
10/8 cals
6 shoulder to overhead
5 minutes

2 rft
16/13 cals
9 shoulder to overhead
5 minutes

1 rft
40/32 cals
12 shoulder to overhead
5 minutes