Friday, July 28, 2023
WOD
Warmup
3mins Bike, Row, Ski
Activation
Down Dog to Seal Flow 90/90 Switch Leans Reverse Lunge with Reach Spiderman Push Thrus Adductor Rocks with Twist MU Warm Up / Progressions H.P. Snatch Review
Prohab
DB Wrist Exs - Supported Flex / Ext RD / UD
Strength
Dips x5 Banded Tricep Press Downs x14 Banded Tricep OH Press x14 3 Rounds
WOD
9x Burpee Box Jump Overs 6x H.P. Snatch (95/65) Comp (115/75) 3x MU Must Complete within 3mins to advance If completed, must begin next round on the 3min mark If athlete makes it to 18mins,finish with AMRAP MU
Campfire Cooldown
Child's Pose with Arms Prone Thread the Needle to Scorpion