Thursday- July 13th

***PLEASE make sure you are staying HYDRATED!!!***

Weekly Group Warmup

PVC Warm-Up

30 Double/Single-Unders

Squat to Hamstring Stretch x10 (https://www.youtube.com/watch?v=e-lUVrZ1pCk)

Broad Jumps

Floor Touches

Knee Tuck w/Hip Rotation (https://www.youtube.com/watch?v=yL9rXcA55_Y)

Inchworm w/Push-up

Arm Circles

Wrist Stretch 3x10 sec.

1 min. Handstand Hold (accumulated)

Strength/Accessory Work

General Fitness

4 sets of:

1- DB/KB Bench Press x 8-10

2- Back Extensions x 10-15

3- Single-Arm DB/KB Row x 8-10 each arm

-rest 45 seconds between movements

Performance

5 sets of:

HANG SNATCH + SNATCH

-rest 20 sec.

TALL BOX JUMPS x 1.1.1.1.1

(rest 5 sec. between jumps)

-rest 2 min.

WOD

“NANCY”

5x

400m Run

15 OH Squats (95/65)

Cool-down

Foam roll

Stretch and hold for 60 seconds each: hips, groin, shoulders