Shoulders need to be Strong AND Flexible

This stuff doesn't happen in your everyday gym.

Today's WOD:

Skin the Cat 4 reps
Back Lever 4 reps
  
5 Rounds - not for time
  

Warm-up:

  1. Jump Rope 100 Singles
  2. Burpee x10
  3. Shoulder ROM
  4. Hip/Back Extension x10
  5. Pull-up x10
  6. Skin the Cat x3
  7. Inverted Hold x2

MOD:

Skin the Cat
Back Lever

Post-WOD:

Jump Rope 3 Minute AMRAP
Burpees 3 Minute AMRAP
Roll & Stretch

CFTally Athlete Results:

The Standard 75 DU / 26 Burpees

Jolly Green 277 Singles / 14 Burpees

Tweety Bird 200 Singles / 20 Burpees

Brennan 280 Singles / 28 Burpees

Little T 61 DU / 30 Burpees

Professor 175DU / 39 Burpees

Upman 63DU / 34 Burpees

Happy 99DU / 32 Burpees

Q 245 Singles / 30 Burpees

Marianna 365 Singles / 31 Burpees Scaled

Mikel 135 Singles / 18 Burpees

Mighty Mouse 60DU/ 33 Burpees

Kim Possible 200 Singles / 32 Burpees

Isabella 287 Singles / 15 Burpees

Lizzie 301 Singles / 24 Burpees

Sarge 240 Singles / 18 Burpees

Pink Panther 73DU / 37 Burpees

Rachel 100 Singles / 15 Burpees

Brian 42DU / 23 Burpees

Bill 42DU / 28 Burpees

Monkey 124DU / 26 Burpees

Skipper 291 Singles / 16 Burpees

JuJu 196 Singles / 22 Burpees

Jason 279 Singles / 19 Burpees

KitKat 35DU / 25 Burpees

Susie Burpees 283 Singles / 22 Burpees

French 130 Singles / 5 Burpees

K-Belle 334 Singles / 25 Burpees

RubberMan 102DU / 44 Burpees

Counselor 162DU / 36 Burpees

Kate 232 Singles / 18 Burpees

UgoGirl 90DU / 36 Burpees