100 Double unders
75 Burpee box jumpovers (24/20)
50 Chest-to-bar pull-ups
25 Toes-to-bar
100 Double unders

New Toys! 

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The gym has recently purchased a Crossover Symmetry system, which is designed to help strengthen the muscles of your shoulder girdle and back. Any and everyone is encouraged to use it (ideally) before or after the WOD. There are four different tension levels to use as well as a chart with various exercises and reps schemes. If you are not sure how to use it, ask a coach! 

Most of us spend a good portion of our day hunched over a computer, which weakens the muscles in the shoulder and back. Taking a few minutes a day to focus on this area will help you improve your overall strength, help get you into better positions during the workouts and keep pesky shoulder pains at bay.