Monday, July 04, 2022
WOD
Warmup
3mins Row, Bike, Ski
Activation
Prone Shoulder Flow Dolphin Heel Lift Serratus Pushups Wrist Mobility Squat Mobility
Prohab
Bottoms up KB Press x6 Hold 10sec OH Spine Roll Ups x6 2 Rounds
Strength
7min EMOM 2x CnJ 7min EMOM 2x Snatches
WOD
KB CnJ (16/12) 1min AMRAP per side Rest 2 mins KB Snatch to OH Squat 1min AMRAP per side
Campfire Cooldown
Floor Scorpion Prone Thread the Needle