Tuesday WOD

WARM-UP
10 Sh alt fwd, bwd, side, side,  high skip. 8 scorpions, 20s relaxed squat, 2xDD hip complex, groin and hammie stretch on wall, Banded shoulder stretches
2x[15 corepumps, 4 rig squats, 10s wall walk and hold

STRENGTH
Build to heavy OHS then
5x[3 OHS, 10-15 GHD

WOD: Karen,
150 WB 9/6
for new members do 5 rounds of
20 WB
20 skips.
Cutoff 12mins