Wednesday 2/19/20

Warm up: 2 Rounds, 1st coach led, 2nd at own pace
10 sec active hang
8 Downard dog calf stretches
6 Double DB RDL’s (LIGHT – reccomended 25/15)
4 Devils presses (As above)
200 m jog

Strength: Review sandbag and continue devil’s press warm up as needed

WOD: 35 min AMRAP
1 Legless rope climb
2 Sandbag over yoke
3 Devil’s Presses (50/35 per hand)
400m run

Accessory: 3 Rounds
Hip 90/09 position 30 seconds with 10 IR lifts
20 sec Frog + wrist extension stretch

Notes: Scale for legless rope climb may be standard rope climb or x 2
pull to stand. If unable to use heavy sandbags, use heavier slam ball
and THROW over yoke (make sure there is room) or over back into wall
(saves on room). Devi’s press should be heavy enough to be
challenging, but the Rx weight will not be appropriate for many
athletes.