Barbell

Warm Up

Breathe. Stretch. Move.

WOD

Hip and shoulder drills with PVC

10 rounds on the 90 sec.
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Post

Coach’s choice


Endurance

Warm Up

Breathe. Stretch. Move.

WOD

500m row
50 cal bike/ski
400m row
40 cals
300m row
30 cals
200m
20 cals
100m
10 cals

Post

Coach’s choice

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