WARM UP
pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU
Foam roll
BUY IN
Take 12 minutes to find a Squat Clean 1RM
SKILL
Rope Climb
WOD
21-15-9-9-15-21
Push Press (135/115)
Power Clean (135/115)*
*At the end of each round, complete 1 rope climb
CASH OUT
Row sprints :30 on, :30 off
Total time up to coaches
MOBILITY
traps and shoulders
No comments:
Post a Comment