Friday, August 2nd, 2019


8 reps “atyt” on Crossover 

50ft inchworm to cobra

8 four square hops

50ft Samson + lateral stretch 

Coach led warm up 

Lacrosse ball mobility 


In front of a clock set for 12 minutes:

1 minute of double-unders (mod: singles)

1 minute of dumbbell snatches

2 minutes of double-unders

2 minutes of dumbbell snatches

3 minutes of double-unders

3 minutes of dumbbell snatches

Men: 50lb.

Women: 35lb.

Post reps for each set to comments

Post wod core

Alt. Emom for 10 min of:

:30 sec straight arm plank hold(feet in rings) + :30 sec knees to chest(feet in rings)

:45 sec alt KB side bends (35/25)