Wednesday- July 5th

Weekly Group Warmup

200m Run

PVC Warm-Up

PVC OH Squats x10 (try against the rack)

Butt Kickers

Samson Lunges

Huggers/Skiers x 10

3 Touches

Star Jumps x10 (https://www.youtube.com/watch?v=h6wu4_LOhyU)

Iron Cross x 10 (https://www.youtube.com/watch?v=q5mliNOm8Nc)

Scorpion x 10 (https://www.youtube.com/watch?v=fOaZXOCEfrg)

Saddle Stretch x 1 min. (https://www.youtube.com/watch?v=8hNgKz_6QJU)

Strength+ WOD

General Fitness

4 sets of:

1- KB Walking Lunges x 20 steps

2- Single-Arm KB Row x 10 each arm

3- Plank Hold x 45 sec.

-rest 45 seconds between movements

*WOD

10 min. AMRAP:

10 KB Snatches

20 Push-ups

Performance

5 sets of:

DEADLIFT x 4 reps

-rest 20 seconds

MAX RING DIPS

-rest 2 min.

*WOD

10 min. AMRAP:

5 Power Cleans

10 HSPU

*Cool-down

3 shoulder stretches (use mobilitywod posters for reference)

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