7.24.18

3 Rounds for QUALITY (work @ about 75%)
50ft Sled Push (moderate)
50ft Sandbag Carry @ 100#
50 Double-unders
50ft OH Yoke Carry (empty)
50ft HOH Sled Drag (moderate)
.5 mile AB

19:00

I forget the exact weights used– was able to move steady on everything except the DU (felt wayyy out of practice here, had to break up every set), and the OH Yoke carry (broke that up every round except the last round)

+
Shoulder movement:
A. Crossover Symmetry – 1 cycle of the recovery protocol

completed

B1. Face-down shoulder swimmers – 3 x 5; rest as needed
*https://www.youtube.com/watch?v=hO9eGvIssPE
B2. Side-lying Shoulder Windmill – 3 x 5 ea side; rest as needed
*https://www.youtube.com/watch?v=eLWiFbPN-2U
B3. PVC Face-down Pass-through – 3 x 5 slow/controlled reps; rest as needed
B4. 3 prone shoulder external rotation lift offs: 10 sec. internal rotation isometric + 10 sec. external rotation lift-off (use elbow as the point where you create pressure into the ground.) ea. side x3, Rest as needed
*https://youtu.be/uxTWTp0UqDU

All Bs completed, except for B4…managed to skip that somehow?