WOD 09/13/16

ella

Empowered girl.

WOD: Shoulder Press, 3-3-3-3-3-3-3
Post WOD Mobility: Lacrosse ball smash to scapula, 3 minutes each
Chicken wing dowel stretch, 1-2 minutes each
Box prayer stretch with dowel, 2 minutes

11:00 am Strength class: 
Lift: Seated shoulder press 9 x 3: 50% bar, 30% chain or band

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