Saturday’s Olympic Lifting class will be at 7a this week instead of 6a.

Dynamic Warm Up – Mobility Prepare for..

A: Strength
E2MOM: 5 x 8
Barbell Bent Over Rows
Use the heaviest weight you can for each set.

B. WOD:
AMRAP in 6 mins of:
30 Double Unders
20 KB swings Green/blue
5 Chest-to-bar Pull-ups

Rest 3 mins between each cycle.

AMRAP in 6 mins of:
30 Double Unders
20 KB swings Green/blue
5 Chest-to-bar Pull-ups

C. Cool Down:
Med Ball Twist Toss into wall  12-12-12
Use the heaviest weighted ball you can for each set. Rest as needed between sets.
Walking, jogging, biking or rowing.
Frog Stretch Hold 1-2 mins.
Lats & Chest Stretch (bar hang) Hold 1-2 mins.

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