Classes start at 6:00am with Rachel and finish at 7:00pm
with Jas and YOGI-Stretch
Warm up
- banded shoulder work
- Dowel shoulder work
- 10 lat pulls on rig x2
- 2 wall walks x2
- 10 overhead squats with dowel
- lying down shoulder pushes in floor
- snatch review
Strength
Bendlay rows 5 5 5 5 5 ….. shoulder in sockets and spinal alignment is KEY to this lift
alternate with 10 push ups
OR / BOTH AND CARDIO WOD
Bench Press 10 10 10 10 10
PICK TO WODS
1. ”Girls Gone Wild”
“Fran” on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups
2. “Diane” on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups
3. “Amanda” on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)