STRETCH AND RELEASE CLASS TODAY…..I KNOW YOU NEED IT SO BE THERE 🙂

warmup WEAR SOCKS TODAY 🙂

• 10 MB side to side push ups
• 10 squat
• 10 ps walking lunges with torso twists
• ball release pec 30 sec
• banded release pecs and lats 1 min per area
• 200 m run to shake it out

review clean plus all moves

STRENGTH

Hang Squat Clean OR Bench Press if you cleaned yesterday 10 minutes to complete 3 x 3 @ 50% 3 x 3 @ 60% 3 x 3 @ 70% TEAM WOD | TEAMS OF 2 or cut work in half for singles For time: 100 Wall Ball (20/14) 100 Sumo goublet squat (75/55) 100 Box Jumps (24/20) 100 Push Press (75/55) DO PULLS UP IF YOU PICKED BENCH PRESS 100ps cross over lunges 100 Push Ups Floater 10 Rope Climbs SCALED DOWN VERSION OF WOD TEAM WOD | TEAMS OF 2 or cut work in half for singles For time: 50 Wall Ball – MW 50 Sumo goublet squat – MW 50 Box Jumps -MH 50 Push Press -MW DO ring rows or banded pull ups ,IF YOU PICKED BENCH PRESS 50ps cross over lunges, stay high 50 Push Ups Floater 10 Rope Climbs

Break up the work any way you want, but I person working at a time. Instead of standing there waiting for partner to finish do a rope climb or leave them to the end!