DATE – Tuesday

 

Warm-up/Mobility

 

Banded Bully Stretch (90 secs per side) *Coaches: Refer to mobility posters in gym

Sub-Scap Shoulder mob  (90 secs per side)

3 Rounds:

7 Ring Rows

10 KB Shoulder Press: light/warmup weight

 

WOD A)

 

Push Press: 16 mins to establish a 1RM

 

WOD B)

 

12 min AMRAP:

 

12 Hang Power Cleans 115/75lb

12 Ring Push-ups (Modify to regular push-ups)

 

WOD C)

 

3 rounds (no rest):

15 weighted sit-ups 40/30lb slam-ball held on chest

1 min flutter kicks

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