Thursday, June 22nd

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

4 Rounds of:

Shoulder Press x 8-10 reps

Russian Step-Ups x 10-12

Farmers Carry x 50m

rest 45 seconds between movements

Performance

4 Rounds of:

-KB Shoulder Press x 4-6 reps

rest 90 sec.

-Good Mornings w/barbell x 6-8 reps

rest 90 sec.

*WOD

-NIGHTFALL COMPETITORS: 15-20 min. MODERATE Rowing + 10 min. mobility/stretching

4 min. AMRAP

10 Push Press

10 Pull-Ups

-rest 4 minutes-

4 min. AMRAP

15 KB Swings

*Cool-down

3 SHOULDER STRETCHES (use mobilitywod posters)

Socialize