Mobility-Shoulder Prep, Hip/Ankle
A)Warmup-800m run *rest 2 mins 800m run=Goal is to run same pace
B) OHS *20 mins only (set a clock)
10,8,5,3,2,1…work heavy without missing
*Increasing weight
C) WOD: AMRAP 7 (Front Lot)
100m sprint (Down and Back)
10 Push ups
10 Air Squats

New You
Mobility-Shoulder Prep
A) Instruction
-KB Swings, Slam Balls, Knee Raises, Burpees
-How to Score an AMRAP
B) Warmup- 200m run *rest 2 mins 200m run *rest 2 mins 200m run
C) 7 min AMRAP
15 KB Swings
12 Ball Slams
9 Knee Raises
6 Burpees

Categories: WOD

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