Wod x 3

Why? Because 150 wallballs suck.

OPEN GYM

Saturday 9:30am

RE-FLEX

Sunday 9:00am & 5:00pm

 

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)

Strength
3 position cleans
3-3-3-3

Wods

Emom  for 5 minutes
4  squat cleans.

On minute 5
Amrap power cleans for that minute

Score reps and weight.

Rest 2 minutes

Amrap in 5 minutes
10 box jumps
10 burpees
10 c 2 bar

Rest  2 minutes

Amrap in 5 minutes
15 abmat sit ups
15 hand release push ups

MAD MOBI
Press ups
Shoulder bully
Roll calves
Hamstring up n over

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