Warm Up
Coach Led, then...
EMOTM 6 minutes
3 Hang Squat Snatch
3 V Ups
Odd Mins: 3 Strict Toes to Bar
Even Mins: 3 Planche/Reverse-Hand Push Ups

Mobility
2 min/side banded shoulder stretch
2 min/side foam roll quad/IT band

WOD
"Blake"
Four Rounds for Time of:
100ft OH lunge with Plate Overhead (45/25)
30 Box Jumps (24/20)
20 Wallball
10 HSPU

 

 

 

 


 

 


 

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