Let’s just marvel at these amazing, human physical feats, shall we?

Have a great weekend, everybody!

WOD 1315

If you had a time machine for the weekend, where would you go?

Shoulder Mobility

Banded Shoulder Work (10-20 reps each)

Pass Throughs
Pull Aparts
OH Pull Aparts
Chest Press
Shoulder Press
Push-ups

 

Gymnastics

Rx'd work:
5 rounds - 30 seconds at each station
Plate walks - back to wall
GHD situps
Handstand shoulder taps

Scaled work:
5 rounds - 30 seconds at each station
Plate walks off box
Abmat situp
Box shoulder taps

 

Metcon (3 Rounds for time)

Every 10 minutes, for 30 minutes (3 sets), perform the following for times:
500 Meter Row
400 Meter Run
30/20 Push-Ups

Core

-50x banded good mornings

*Not for time so use a heavy band and focus on position/form.

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD