Warm up
5 minute hero pose
Then
13 minutes on each station
Work to a heavy 5 rep box squat 18-22″
5 rep floor press
5 rep strict bent over row
Same way we split classes today. Athletes will use their own bars for all moves.
Coaches can encourage athletes to leave heavier plates by the rig and just spray them down once at end of class
WOD
Barbells for bullies WOD 3
3 RDS
1 minute
Goblet squats
1 minute double unders
1 minute rest
Rx 50/35 dubs
Scaled 35/25 singles