Shoulder Workouts – TCB FIBONACCI
1 Round of:
- 13 Thrusters (135/95 lb)
- 21 Sumo Deadlift High-Pulls (135/95)
- 34 Bar Over Burpees
Then, 2 Rounds of:
- 8 Strict Presses (115/80 lb)
- 13 Pull-Ups
- 21 GHD Sit-Ups
Finally, 3 Rounds of:
- 5 Weighted Ring Dips (20/15 lb)
- 8 Knees-to-Elbows
- 13 Hand Release Push-Ups
Source: reebok crossfit velocity
This WOD is done for time, starting from the top with no break between each.
If you need to scale, reduce the weight but keep the movements as is.