WOD - SUNDAY 7/8/18

Mobility: Shoulders/OH Position

Part A: Three Sets not for Time:
10 Single Arm DB Low Row (R)
20m 1-DB Waiter Carry (R)
10 Push Up Plank to Elbow Plank leading (R)
repeat all with other arm
10 1-DB Woodchoppers

Part B: "CAPTAIN AMERICA"
Four Rounds for Time:
20 KBS (1.5/1) 2Rx (2/1.5)
10 1-Arm OH KB Rev. Lunges - total
5 Ring MU (scale 8 BMU/`C2B/Pullup/Banded Pullup then 8 Ring/Parallette/Box Dips)

Flexibility: Hips/Lats/Triceps

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