Chest Stretch and External rotator cuff work

Strict Diane with a "rocky" twist
21-15-9
Deadlift (225/155)
Hollow rocks (tuck position for scaled version)
Strict HSPU

Program by Pamela Gagnon

EDITOR'S NOTE: Pamela Gagnon was introduced to CrossFit in 2010 and recently finished eighth at the CrossFit Games Masters Division. Pamela has made Regionals as an individual for four consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mother and wife, she feels lucky to be able to coach, train, and do gymnastics into her forties.