WOD - Jan 31, 2018

Intent: TRAIN
A. Power clean + Push jerk (1+2) - EMOM 8
B1. Side plank oblique turns - 10/side x2
B2. Toe touches - 30x2
+
18-15-12-9-6
Cal Row
Box Jump over @ 24/20"
Deadlift

Rx - 225/155#
MRx - 185/115#
Teens - 95/65#

Sport - 
Before WOD:
A. Shoulder ROM and stabilization routine
B. Strict press - 3.3.3.3.3 -building through sets-
After WOD:
A1. Weighted pull-up - 5.4.3.2 -increasing weight-
A2. Bar tuck lever hold - 15-20 sec. x4
A3. Single arm bar hang - 10-15 sec./side x4
A4. Shoulder shifts - 10/alt x4 -HS hold against wall, try bringing weight to one arm and letting opposite hand come off the floor-