WOD: July 12th, 2017

WOD: July 12th, 2017

Warm-Up Sampsons 50′ Duck Walk 50′ Scorpions x20 MTN Climbers x20 Lunges x20 3 mins of Power Jump Work -Relaxed Shoulders -Elbows close, hands down slightly in-front of body. -Legs extended (no donkey kicking) -Jump HIGH Front Rack Lunges 5×10 Front Rack Lunges for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: […]

WOD: July 11th, 2017

WOD: July 11th, 2017

Warm-Up Crossover Symmetry 400 M RUN/5OO M Row/15 cal AD Banded Pull Aparts Shoulder Protraction & Retraction Inchworm w/ 3 push-ups x5 Wall Rollouts x20 Bridge w/ KB x20 3 Rounds Hollow-to-Superman Hollow Hold – 30 secs Superman – 30 Secs *Roll to each movement METCON FItness 3 RFT: 21 Wallballs (10#) 18 Cal Row, […]