REMINDER THERE IS ONLY A 6:00PM WOD ON WEDNESDAYS AND

 OPEN GYM AT 5:00PM.  IF YOU STILL WANT TO RELEASE AT 6:00PM I WILL BE

MORE THAT HAPPY TO ACCOMMODATE ANYONE.

19.2 Tomorrow….. we are ready

 

Warm up

• 10 Single arm push up
• 10 plank toe touch
• 10 banded shoulder warm up on rig
• 10 shoulder extension on rig
• calve stretch on rig
• 400 m run

Strength

Bottom up squats and 8-10 recline pulls  5 5 5 5 5

 

WOD 1. 5 rds

400m Run
7 Overhead Squats (95/65)
9 Burpees

 

WOD 2.  EMOM 15m

7 Swings (55/35)
6 Push Ups
5 Wallball (20/14)

 

Stability ball core happiness

• S LEG step  offs
• 8 leg lifts in side plank on ball
• 10 ps lean backs
• 10 side to side knee drops