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