CrossFit 150928

Warm-up:

Run or Row 400m
Broad Jump 10m
15 Push-ups
Syncro: Sumo Deadlift High Pull

Followed by 2 rounds of:

15 Single Arm Shoulder Presses
5 Cuban Presses
5 Single Arm High Pulls

Mobility:

Shoulder Smash

Lift of the Day:

Shoulder Press 5x5

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

Wod:

CrossFit 150928

10 Sumo Deadlift High Pull 95/65 lbs
10 Ring Dips

7 Rounds for time.
Target Time: 7 - 10 Minutes

Auxiliary Work:

Accumulate 5 minutes in bottom of your squat.