WOD 7/21/14 Mobility: Lats/Shoulders Par

WOD 7/21/14 Mobility: Lats/Shoulders

Part A: 12 min. Skill work Kipping or Butterfly Pullups if you have both peform 5 sets of 2 strict or weighted pullups.

Part B: 20 min. OMEM Min 1: 5 Pullups, 10 Pushups, 15 Air Squats

Min 2: 5 DB Renegade Row (45/25) w/Pushup

Min 3: 5 T2B, 20 DUs

Min 4: 10 DB Front Lunges (45/25) 5 ea. leg

You must move to the next exercise on each minute, even if you haven't finished the reps.

Flexibility: Lats/Glutes