https://journal.crossfit.com/article/cfsml-walker-2

WOD 062117

How is your shoulder mobility?

Weightlifting

Pause Overhead Squat (4 x 6)

2 second pause at the bottom of each squat.

Active shoulders and mid-line at the bottom of each squat, stay tight!

Also, your coach shouldn't have to remind you just how long 2 seconds actually is.. we are pausing for a reason.

Your score is your heaviest round.

Metcon

Metcon (Time)

"Wall Ball" Fran

21 Wall Ball (20/14)
21 Pull Up
15 Wall Ball
15 Pull Up
9 Wall Ball
9 Pull Up

8MIN CAP

To sweeten the pot, there's a time cap.

Just a little encouragement if you think for a second about "relaxing."

Cash Out

100 Sit-ups

Out of Town WOD

20 ROUNDS FOR TIME: 5 PUSHUPS 5 SQUATS 5 SITUPS

Then 100 Sit-ups

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