Tuesday Oct 21st
Warmup) 2 rounds:
10-12 reps with light plates or DB’s: Lateral raises, front raises, W’s, ring rows, pushups
Barbell Good mornings, jumping squats
Mobility) 60 secs banded shoulder stretches:
Lats, front rack
WOD A) Alt. EMOM x 14 mins (7 sets each):
1) 3 weighted pullups
2) 3 touch n go power cleans
*go heavy but not to absolute max, no reps should be missed
WOD B) 3 rounds for time:
500m Row
20/15 Ring Dips (Guys/Girls-Int – choose a rep scheme that will keep you moving)
10 Box Jump Overs 24/20″
10 Hang Power Cleans 185/125lb (fist round should be 2-3 sets max.)
-Rest 2 mins-