August 24, 2017

Conditioning

15 min AMRAP

20 ring rows

20 ring dips

20 burpee box jumps

20 dumbbell power cleans (60/30)

-Rest as needed after WOD-

Rehabilitation

30 reps of each, unless specified

Land mines

Banded scapular retraction

Goblet box squat with KB

Renegade row with twist and reach

50 shoulder circles, forward, backwards, extension and flexion.