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
