Monday July 30, 2018

Warm Up
:30
Easy Row
BB Good Mornings

Medium Row
BB Elbow rotations

Fast row
Stiff leg DL

Active Spiderman
Pause back squats

Active Sampson
Strict Press

Push up to down dog
Pause front squats

Mobility
Front Rack Stretch
Wrist Stretch
Squat Hold

Strength
10min to find 1RM Weighted Pull Up

WOD
For Time
3rds
7 Thruster 75/55
7 Pull Up
7 Burpee
50/35 Cal Row
3rds
7 Thruster
7 Pull Up
7 Burpee
50/35 Cal Row
3rds
7 Thruster
7 Pull Up
7 Burpee

*If class is big, stagger groups by 4 minutes