Warmup: Dynamic mobility: Bear crawl Inchworms Lunges with elbow to ankle reach Bird feeders Warm-up is doing 5 of each of the following: WOD: Filthy 50! For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings 50 Walking Lunge 50 Knees to elbows 50 Push press 50 Wall ball
Warmup: Slam ball jumps 20 seconds on/ 40 seconds off Mobility Session 2 RM Back Squat 10 minute AMRAP: Row 20 calories 20 double-unders 20 walking lunges/leg 5 minute rest 10 minute AMRAP: Run 200 m 20 pushups 20 situps
Warmup: Bridge Run Burgener Warm-up with mobility Lift Technique and Workout: 15 minute EMOM: (Every minute on the minute) hang clean, clean, push jerk
Dodgeball! Warmup: Mobility WOD: Luke with a twist: For time: Run 200 meters 15 wall balls Run 200 m 30 kb swings Run 200 m 45 walking lunges (total) Run 200 m 30 situps Run 200 m 15 pushups 200 m run
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