Wednesday, July 3rd, 2019


Every :30 for 5 min:

Rope slams

Jump squats

Coach led warm up 

Crossover symmetry - Plyo


In front of a clock set for 12 minutes:

4 minutes of Dumbbell single arm hang clean and jerks (50/35)

4 minutes of knees to elbows

4 minutes of 50m single arm dumbbell carry (50/35)

Post sum of reps to comments

Post wod recovery 

Alt tabata for 5 min of:

Goblet squat hold

Plank hold 


Spend 5 min on lax ball