NO 6am Oly on Saturday, it will be at 7a instead.

6:15 STRIKING  WOD

Dynamic Warm-Up – Mobility Prepare  for..

A.WOD:
4 Rds
3 min Clock
.8 mile AABike or 500 m Row
Max KB swings Red/Green

90 sec rest in-between rounds

ROMWOD:

Childs Pose w/reach

www.rockysworkout.com: Childs Pose w/ Arm Reach

Banded hamstring stretch

Band Assisted Stretches for Hamstrings, Hips and Groin

KB Shoulder hold

Improve Your Shoulder Positioning In The Press & Rack | Feat. Kelly Starrett | Ep. 175 | MobilityWOD

KB peck/shoulder smash

MEATHEAD MOBILITY: E.39 KETTLE BELL SMASH (pec and lat)


STRONGMAN:
Find max height box jump x 4
Then
8rnds

Box jump x 4 AHAP
Sprint 25M
Split clean and jerk w/ x 3ea side 80/60

Cool Down: Ride-Row 3-5 minutes flush, static stretch upper & lower body

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