WOD NOTES:
We continue to work the pull up strength and mechanics. All this practice is really starting to dial in your shoulder stability and position. Everyone’s posture is looking great, keep walking tall and proud…you REBELS!
Fitness and Performance
4 sets:
1 a) Bent over barbell rows 10-12 reps (21×2)
1 b) straight arm band pull downs x 8-10 reps (4010)
3 sets:
2 a) Elbows out ring rows x 8-10 (3011)
2 b) 90/90 band external rotations x 8-10 (4020)
3 RFT
25 Wall balls 20/14
250 m run
Sport
Rest Day
