Warm Up:

EMOTM for 5 mins
3Clusters
3 Hip Raise
3 Planche Push Up

Mobility:
2 Mins Banded Hamstring Stretch (1 each side)
2 Mins LAX Ball Lat Floss (1 each side)

Skills:
Review WOD Movements

 

WOD

Three Workouts, 5 mins in between, 10 min cap for each (max of 40 mins)
Ascending Elizabeth 9-15-21
Squat Clean (135/95)
Ring Dip
*Rest 5 mins
3 RFT:
12 TTB
12 Shoulder to Overhead (135/95)
12 Box Jump (24/20)
*Rest 5 Mins
4 RFT:
10 Burpees
20 KB Swing
NJ Ave Run w Sandbag (70/40)

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