(Glycolytic 2-5 min bursts)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, :20 PVC/BB prayer stretch, 5 kang squats, :30 softball trap mash 5 BB high hip clean, 5 BB hang clean, 5 BB cleans
1. PVC Prayer Stretch – 20 second hold 2. Kang Squat – 5 reps 3. Trap Mash – 30 to 60 seconds each side
SOD
Every 30 Seconds for 10 min, complete 1 Power Clean (ascend as you see fit)
Work by feel today and use loads that are sustainable – make every rep look and feel great – no misses.
WOD
5 Rounds for max reps
1 Minute Abmat sit-ups
1 Minute Air squats
1 Minute Bike
2 Minutes Rest
There will be NO Gymnastics tomorrow. Just open gym from 6:30-7:30
