3 Rounds for time….

DSC_5559

dynamic movement prep
Group warm up

Banded shoulder warm up

2 rounds for warm up
10 steps lunges
10 dive bomber push ups
50 heavy Russian swings
Touch n go clean and jerks
7- 5-3-3

 

Wod
3 rounds for time of
Row 500 meters
12 power clean and jerks  95/65
50 double unders

Mad mobi
Calf stretch
Press ups
Shoulder Bully
Thoracic extension

 

Leave a Reply

Your email address will not be published. Required fields are marked *