Warm up: Coach’s Choice
WOD: Four 4-Minute AMRAPs
AMRAP 1:
9 Pull-ups
18 Alternating DB Overhead Lunges (50/35)(35/20)
*Use one dumbbell on the lunges. Hold it in one hand for 9 reps and then switch.
AMRAP 2:
9 Toes to Bar
18 Alternating DB Snatches (50/35)(35/20)
*You will go through the above AMRAPs twice for a total of 16 working minutes. There will be 2 minutes of rest between each one.
Stimulus/Focus: These workouts will be taxing on the shoulders. Try to do rig work unbroken or in two sets. Aim for 2-3 rounds per AMRAP. Your score will be your total number of rounds plus reps from all 4 AMRAPS.
Cool Down: 4 Rounds
20 Second Couch Stretch (per side)
20 Second Wall Stretch