WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
(RE)TEST WOD: Wv4|Wk3
Part XI – CAP10
100 WallBall
- max continuous reps
- for time
*2-part score
STABILITY:
15:00
Scapular: Rotator Cuff (SITS)
(RE)TEST WOD: Wv4|Wk3
Part XII – 15:00
Overhead Squat
- Reps X Weight = LOAD
*choose any weight you wish and complete as many reps as possible without putting the bar down.
SCORE = greatest total load lifted over any single set