a) WARM UP:
2 min row, then,
2 rounds of:
- 10 dowel pull thrus
- 10 push ups
- 10 mountain climbers
- :20 sec wall stretch
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b) GYMNASTICS SKILL WORK:
EMOM x 20 (5 rounds):
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c) WOD:
20 min AMRAP:
- 1 Heavy dball/sandbag run – carry a dball/sandbag from stairs for 25m (red dumpster), drop it and sprint to the 75m mark (bright green dumpster) and back, then pick the dball/sandbag up and carry it back to the start
- 2 lengths of the gym – yoke carry (ladies do empty yoke, men load with 25lb per corner)
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d) ACCESSORY WORK:
- 30 DBall/Sandbag Cleans for Time (heavy)
Up and over the shoulder completes a single repetition. Every 5 repetitions, carry the ball/bag 10′ before beginning the next set of 5 repetitions.
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e) POST-WOD RECOVERY:
- 2 min pigeon pose
- 2 min couch stretch
- 2 min roll your feet
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