Thursday, July 5

PM classes ONLY

Warmup
150ft waiter/farmer carry
20 hand to hand kb swing
10 spiderman
x3

Dynamic Upper
15 db rollback
30 straight arm lat pulldown
x3

*heavy as possible

WOD
db snatch
medball clean
12min amrap

*start at 2 and increase
by 2 reps each set

Capacity
10 alternating db snatch
20 medball clean
200m run
x5

Finisher
50 hip adduction
50 hip abduction
per leg w/ band