Wednesday, June 17, 2020

Warm Up
3 Rounds: 1:00 Marching 30 Plate Hops 30 Flutter Kicks
Metcon
30-20-10: Single Arm DB Alternating Power Snatches 50/35 or Barbell Snatches 75/45 Pushups
10-20-30: Single Arm DB Alternating Hang Clean 50/35 or Barbell Hang Clean and Jerk 75/45 Burpees over DB or Bar
Post WOD Strength:
AMRAP 5: 1 Curl + 1 Strict Press 1 Curl + 2 Strict Presses 1 Curl + 3 Strict Presses Continue to add (1) strict press. Use barbell or DB’s
Accessory Work
3 Rounds: 20 Scap Only Push Ups 10/10 Upright Rows (use a weight that allows for 10 to be challenging) 15 Bent Over Barbell Rows
Stretch Sesh!
10 T-Spine Open Book Stretch (Each Side) 2:00 Frog Stretch 10 T-Spine Open Book Stretch (Each Side)