WOD

CrossFit 45 North – CrossFit

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Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Accessories

Tabata Ring Support Holds

8 RDS

Metcon (Time)

21-15-9

Power Cleans (135/95)

Ring Dips

Run 400m after each rd.

WOD ends with run

RX+= (155/105)