Thursday 160721

 A few pics from Saturday’s Beach WOD…or sort of “beach”. It was a great HERO WOD and hopefully you all enjoyed training in a different element than what your use to….dirt, stickers, dry grass/weeds…  🙂

Dynamic Warm-Up – Mobility

WOD: Calorie Gasser
6 min 30/30 Assault bike

1 Minute Rest transition
6 min 30/30 Row
Score is Total team Calorie # 

MWOD: Shoulders Upper body and Hips
WODdoc Project 365 : Restoring Shoulder Flexion:

K-Star Pain Ball Calling Shoulders Over:

DO MWOD  an or Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.


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