5 windmill+5 OHSx3
2 Power Snatch +2 OHS EMOTM x 9
17 min AMRAP
Row 15 cal
10 ring push ups
12 Jumping lunges
8 OHS 115/75
Post Workout: Roll glutes and upper back
We are going to keep after single limb movements because they balance us out. Windmills and single limb OHS promote scapular stability which will carry over during other activities. The EMOTM is meant to warm up the shoulders for the WOD. Don’t go crazy on the weight. Make it look pretty. The WOD is a bit longer and is meant to have a bunch of transitions. Transitions spike the HR. For more info on why that is check out my article “Why CrossFit is so Hard”. Its one of the first ones I every wrote after I took over Outlier. We want the movements here to be unbroken. Otherwise, it will take away from the intended stimulus.