Monday, April 19, 2021
WOD
Warmup
Meeting ID: 898 2636 0532
Activation
CARS Shoulder Hoola Sampson Stretch Banded Pass Thrus Shoulder External Rotation Squat Routine Single Arm Banded Presses
Strength
Lunge Kneeling Press x6/leg Standing Press Hold 3 secs top, 3 secs down x4 Front Straight Arm Raises x8 4 Rounds
WOD
Min 1: Zercher Squats x15 Min 2-4: 8x HSPU, 10x Thrusters, 12x SDLHP AMRAP Min 5: Rest Min 6: Zercher Squats x15 Min 7-9: 8x HSPU, 10x Thrusters, 12x SDLHP AMRAP Min 10: Rest Min 11: Zercher Squats x15 Min 12-14: 8x HSPU, 10x Thrusters, 12x SDLHP AMRAP Min 15: Rest Min 16: Zercher Squats x15 Min 17-19: 8x HSPU, 10x Thrusters, 12x SDLHP AMRAP Min 20: Complete, ya!
Campfire Cooldown
Low Dragon Floor Scorpion Prone Tread the Needle