WOD
For Time:
25 Dual DB Shoulder to Overhead (2x 22.5/15 kg – S1; 20/12.5 kg – S2; 17.5/10 kg)
30 Pull Ups
25 Dual DB Shoulder to Overhead
15 Chest to Bar
25 Dual DB Shoulder to Overhead
30 Pull Ups
*16:00 Time Cap
Accessory
TheBox362 Mini-Pump –Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.