WOD: 8/14/19

Conditioning
3 Rounds:
100 Double Unders
500m Row
400m Run
20 Target Burpees
*Hard Cap

Strength/Skill/Stability
4-5 Rounds:
“Bulletproof Shoulder Complex”
8-10 Reps, 2 arms simultaneous, using dumbbells:
Front Raise
Lateral Raise
Reverse Fly
Rest between EACH SET

After 4-5 Rounds, finish with 2 sets to failure:
DB Arnold Press
All movements should maintain midline stability and should be slow/strict