Warm Up
50 Wall Ball Sit apps against the wall
Sit on heels with toes curled under for 1 min
Place the tennis ball in the side of the hip / outer side of butt and lay on your side on it hard
2 min per side
Skill:
Use tennis ball on shoulder blade and in between shoulder blades ( all upper back )
5 min
WOD
"Fireabreather Regional WOd 5"
"Brian Buster"
3 Rounds of 90 Double Unders
Then as many shoulder to overhead as possible in the same time as it took you to perform 90 double unders
Mod I fixation is 270 singles
Score is total time minus total number of shoulder to overhead in secs
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