stretching, bottom squat holds
10 alternating arms db snatches at 30#
10 db rows each arm at 35#
WOD: 4 rounds
500 meter row, damper setting on 10
10 db rows with each arm at 35#
10 butterfly sit ups
10 strict db curls at 20#
*After each 500 meter row there was a 5 min interval. Completed the other workouts within that time frame and used the remaining time to rest. Usually ended up with 2 mins of rest time before proceeding to the next round.
Shoulder feels better, focusing on building the upper back to help prevent any future shoulder injuries.