WOD 10/9/2015
6x4 OHS (as heavey as you can go with full ROM and externally rotated shoulders) Conditioning: Every minute, on the minute, for 16 minutes: Even minutes – 10 Goblet Squats Odd Minutes - 10 Lunges with KB in Front Rack...or 1 arm overhead for advanced Post WOD Mobility EVERYONE 2 MIN PVC Roll Quad and Hamstring (all 3 panels of both) Ready State: accumulate 5 minutes in a plank today
