Heavy Overhead

 

Tuesday

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
pistol practice 7-10 minutes

WOD
row 750 meters
3 heavy shoulder to overhead
rest minimum 3 min

4  rounds.

record weight  and distance.

Mad Mobi

roll lats
shoulder bully
press ups
pigeon

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