Gymnastics warm up Practice: Knees to Elbow Progression WOD: Teams of 2: 25 cal AD each then 50 Ring Rows 50 knees to elbow 50 thrusters 50 box jumps Teams can partian reps however they like and in any order they like
Foam Roll 7 Way Shoulder Lift: 5 Rounds: 3 Strict Press 6 Dumbbell Push Press 9 Banded Tricep Push downs Tabatta 2 Rounds! Bike Slamballs
Warmup: 3 Rounds Rowling 3 sets: 10 dowel hinges 5 kb deadlifts 8 death marches Lift: 5 Rounds 3 deadlifts 6 russian kb swings 9 banded zerchers WOD: 15 Minute AMRAP: 9 calorie row 6 burpees 3 hang cleans
$20 Serves 4 Ground beef, bacon, onions, celery, carrots, red kidney beans, diced tomatoes, tomato paste, garlic powder, chili powder.
Warmup: Burgener & Mobility Clean and Jerk EMOM x12 Power clean Hang clean Jerk WOD: 3 Sets: 12 dumbbell walking lunges 10 back extensions 30 second plank
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