WED 11/29/23 WOD

Warm Up - 4 sets  :30 row, bike, or ski (sub single-under speed steps for machines) - :10 rest - :30 burpees - :10 rest - :30 scap pull-ups - :10 rest – Then – Empty bar - 10 shoulder presses – 5 dip and hold (3 sec) – 5 dip and drive (slow) – 5 dip and drive (fast) – 10 push presses – Build up:  4 sets:  (2 min per round) - 5 push presses - • Increase load across all sets - • The last set should be just lighter than the first desired working set –

Strength WOD – Push Press – 5-5-5-5-5 (3 min per round)

Skill Work – 6 Min EMOM:  :30 handstand walk or shoulder taps - :30 rest

Post WOD - 1:00 banded shoulder stretch/side