WOD NOTES
Some pushing strength work followed by a quick EMOM.
Fitness
Shoulder prep
Indian clubs x 20 reps
Band pull aparts x 15 reps
Dowel passthrus x 12 reps
Push press
4 sets x 4 reps
EMOM x 10
3 Burpees
6 Wall balls
Performance
Shoulder prep
Indian clubs x 20 reps
Band pull aparts x 15 reps
Dowel passthrus x 12 reps
Push press
4 sets x 4 reps @75%
EMOM x 10
3-5 CTB
3-5 Ring dips
Sport
30-45 minutes
Active recovery of your choice
