Classes start at 6:00am with Rachel and finish at 7:00pm

with Jas and YOGI-Stretch

Warm up

• banded shoulder work
• Dowel shoulder work 
• 10 lat pulls on rig x2 
• 2 wall walks x2 
• 10 overhead squats with dowel 
• lying down shoulder pushes in floor 
• snatch  review

Strength

Bendlay rows 5 5 5 5 5      ….. shoulder in sockets and spinal alignment is KEY to this lift

alternate with 10 push ups

OR / BOTH AND CARDIO WOD 

Bench Press 10 10 10 10 10

PICK TO WODS

1. ”Girls Gone Wild”
“Fran” on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups

2. “Diane” on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

3. “Amanda” on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)