Welcome Dinah!

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Welcome to our newest member Dinah!!!

Dynamic movement prep

Group warm up

Banded shoulder warm up.

Skill
Toe 2 bar
5-7 minutes

10-8-8-6
Handstand push ups.  For quality rest as needed between sets

“Old McDonald”

3 rounds for time of

100 m farmers walk with  1 kettle bell
21 kB swings
100 m farmers walk with 1 kb
21 kb clean and jerks. (Total)

MaD mobi
Thoracic ext
Knee on the wall
Corner stretch
Press ups

“Mattnasty”

rowers

Equipment is showing up every day!

Dynamic warm up 
Group warm up
50 heavy Russians.
50 frog legs
SKILL
3 position snatch  (2 second pause in the catch position)
Hip
Hang (above the knee)
Floor.
3-3-3-3-3
“MATTNASTY”
Amrap in 10 minutes.
7 strict hspu
10 pistols alternating
10 burpees to a plate
MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over