Mobility
Use rollers, bands, and lacrosse balls to loosen any tightness from this week
the perform,
6 Rounds
30 sec Handstand Hold
30 sec Pull-up Hold
30 sec Superman Hold
30 sec Deadbug
Metcon 1
3 Rounds
15 Pull-ups
15 DB Cleans (50)
Metcon 2
2 Rounds done slowly
1 Hang Squat Snatch
2 Pistols
3 Muscle Ups
4 Front Squats
5 Hang Power Cleans
6 Handstand Push-ups
7 Box Jump Overs
8 Wallballs
9 Pull-ups
10' Handstand Walk
Rest 2 mins.
WOD
3 Rounds
3 Overhead Squats
6 Power Clean & Jerks
9 Weighted Sit-ups
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