WOD-10/9/20 and 5pm Zoom class link.

Warm up 300 meter row

2 Rounds: 30 Sec

Samson Lunge Stretch

Runner Stretch

Calf stretch

2 Rounds

10 PVC Passthroughs

10 PVC SOTS

10 PVC OHS

Strength: Snatch Balance

1x5

2x3

3x1

-Not trying to find one rep max.

-Conceantrating on form and technique

-Goal is to find a working weight for you to complete strength while adding weight each set

WOD

400m Row (40 Sumo deadlift high pull row)

21 Reps Each

MB clean

Back Extension

400m Row

15 Reps Each

Knees to Elbows. (Hollowbody crunch)

Pull Ups. ( lateral raise over head)

400m Row

9 Reps Each

HSPU (pick pushups)

T2B (V-ups)

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