REMINDER THERE IS ONLY A 6:00PM WOD ON WEDNESDAYS AND
OPEN GYM AT 5:00PM. IF YOU STILL WANT TO RELEASE AT 6:00PM I WILL BE
MORE THAT HAPPY TO ACCOMMODATE ANYONE.
19.2 Tomorrow….. we are ready
Warm up
- 10 Single arm push up
- 10 plank toe touch
- 10 banded shoulder warm up on rig
- 10 shoulder extension on rig
- calve stretch on rig
- 400 m run
Strength
Bottom up squats and 8-10 recline pulls 5 5 5 5 5
WOD 1. 5 rds
400m Run
7 Overhead Squats (95/65)
9 Burpees
WOD 2. EMOM 15m
7 Swings (55/35)
6 Push Ups
5 Wallball (20/14)
Stability ball core happiness
- S LEG step offs
- 8 leg lifts in side plank on ball
- 10 ps lean backs
- 10 side to side knee drops