Monday September 19th, 2016

Warm Up
Shoulder Mobility
General Dynamic Flex

Activation
Movement Prep
Shoulder Taps 
Front Rack Stretch
Hollow Hold :20

Strength
A) Behind the neck strict press 4x5
B) Front rack strict press 4x5
C) BB Bent Over Row 3x8

WOD
DJ's September Fitness Challenge
For Time
5 Burpees over Bar
1 Rope Climb
4 Burpees over Bar
1 Rope Climb
3 Burpees over Bar
1 Rope Climb
2 Burpees over Bar
1 Rope Climb
1 Burpee over Bar
1 Rope Climb
*Check FB video for movement standards. Best male and female score at the end of the month will receive a Kill Cliff :)


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