(OlyNastics)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec bottom of dips str, 10 knee to toe (5/ side), 20 sec/arm banded front rack stretch, 10 banded thoracic rotation, 5 BB front squats, 5 BB Romanian deads, 5 BB hang squat cleans, 5 BB squat cleans,
1. Seated knee-to-toe – 5 reps each side 2. Banded front rack stretch – 20-30 seconds each side 3. Banded thoracic rotation – 5 reps each side
SOD
3 x 5 Above knee banded glute bridges (2-3 sec pause with 30 sec rest btn rounds) … then 4-5^ x 3 Pausing Deadlifts (https://www.youtube.com/watch?v=bztQgOHXjeU) (18 min)
WOD
3 Rounds for time of: (AKA Elizabeth)
15 Squat cleans (135/95) (50+ 95/65) (Fitness: 20 Goblet squats)
15 Ring dips (Fitness: 20 Push-ups)
Option B: 6 Muscle-ups in place of dips (Both RX) (50+ 3 M-ups / 10 Ring dips)
