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Warm Up:
Run or Row 800m
15 OH Squats
20 Sit Ups
10 Burpees
Mobility:
Frog Rotation 4x (15 sec on each side)
10 Band Pass Thru in OH Position
10 Cross Side To Side
Pigeon (30 sec on each side)
Strength:
Warm up deadlift and shoulder press!!!!
EMOM for 10 Min
Even Minute 3 Deadlifts (80% of 1 RM)
ODD Min: 3 Shoulder Press (80% 1 RM)
WOD:
Happy Belated Bday Andrew!!
3 Round for time of:
Row 250m
21 Hang DB Squat Clean Thrusters (40/25#)
12 Chest to Bar Pull Ups