Shoulder Obliterator

Warm-up:

Rowling 175m x3
Every meter over/under do 1 Wall Ball.

Mobility:

Voodoo Floss Arms

Skills & Technique: (Click below for links to more info)

Wod:

Shoulder Obliterator

20 Shoulder Presses
20 Push Presses
20 Push Jerks

Rest as necessary

15 Shoulder Presses
15 Push Presses
15 Push Jerks

Rest as necessary

10 Shoulder Presses
10 Push Presses
10 Push Jerks

Rest as necessary

5 Shoulder Presses
5 Push Presses
5 Push Jerks

For time.
Use 40% of Shoulder Press 1RM
Drop the bar during a set and do 15 Wall Balls.
Training Time: 10 -12 Minutes

Remember Rowvember

Row Maximum Meters 2 Minutes

Row at least 600/550m or repeat.