warmup:
dynamic
WOD 1:
16 h2h
8 sa catch release, left
8 sa catch release, right
8 two handed catch release
4 sets
move up in weight each set
8 h2h with a flip
4 sa flips, left
4 sa flips, right
4 two handed flips
4 sets
move up in eight each set
nft, 12 minutes of work
WOD 2:
max pushups
100 yard dual bell farmer's walk
5 rounds
w 24's
m 32's
wind down with some forearm and shoulder stretches
20, 24, 28, 32
ReplyDelete16, 20, 24, 28
71
32's