Warm Up
Breathe. Stretch. Move.
Strength
Shoulder Accessory Work
4 x 10
Single Arm Shoulder Press, Left
Single Arm Shoulder Press, Right
DB Row, Right
DB Row, Left
WOD
6 min. AMRAP
5 Ground to Overhead 45/25
10 Plate Hop Overs (side to side) 1
10 Plate Hops (on and off)
Rest 2 min.
Repeat AMRAP
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
5 x 100m sprints
Slowest time is score
1 min. rest b/t intervals
then
10 Rounds
1 min. Cals
1 min. Plank
Post
Coach’s Choice
