Thursday- July 4th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*3-5 warm up Clean and Jerks

A. “Glen”

For Time:

30 Clean and Jerks (135/95)

1 Mile Run

10 Rope Climbs (20 Strict Pull Ups)

1 Mile Run

100 Burpees

or

Partner "Glen"

Teams of 2, one person working at a time

For Time:

30 Clean and Jerks (135/95)

1 Mile Run

10 Rope Climbs (20 Strict Pull Ups)

1 Mile Run

100 Burpees

B. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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