Group Warm-up
3 RFT:
10 good mornings with pvc or barbell
10 alternating lunges
10 superman arch holds
Strength
BENCH PRESS: 5 X 10 @ 50%
5 X 10 :
Daily WoD
190222
30/25 Cal on a Bike
20 Power snatch (95/65) a) 75/55 b) 55/35
10 Dumbell man-makers (35/20) = 1 dumbbell push up + 1 dumbbell row per arm + 1 dumbbell squat clean thruster
5 Rope climbs a/b) 15 Rope Progressions
Mobility
Roll Posterior / Quads / Lats