Strength
Healthy Shoulders – remember that these movements are strength building – no momentum, all muscle!
WOD
We’re borrowing this one from our friend Jon Gilson with DBWOD….and adding a Birdtown spin!
20 minute EMOM
Odd Minutes: 10 Single-Arm Dumbbell Thrusters (5R then 5L)
Even Minutes: 1:00 min TRIPOD Plank Hold (that means one limb must be suspended at all times, you choose the limb!)
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