Thursday 6/13/19

Warm up: 2 Rounds

5 Good mornings

5 single leg RDL’s 

10 Big singles

10 fast singles

15 DU’s or 2 x 10 penguin claps

15 Air squats

Strength: 12 min EMOM

Snatch grip halting DL with 3 sec pause

* 6 min to warm up to starting weight, double overhand grip required, hook grip recommended

WOD: 3 RFT, 21 min cap

75 DU’s

50 WBS

25 Cal Row

Accessory: 3 Rounds

Quadraped T-spine rotation – 6 slow breaths / side

Downward dog calf stretch – 30 sec / side

Thursday 6/13/19
Warm up: 2 Rounds5 Good mornings5 single leg RDL’s 10 Big singles10 fast singles15 DU’s or 2 x 10 penguin claps15 Air squats
Strength: 12 min EMOMSnatch grip halting DL with 3 sec pause* 6 min to warm up to starting weight, double overhand grip required, hook grip recommended
WOD: 3 RFT, 21 min cap75 DU’s50 WBS25 Cal Row
Accessory: 3 RoundsQuadraped T-spine rotation – 6 slow breaths / sideDownward dog calf stretch – 30 sec / side