April 19, 2018

Warm up 4 rounds 15 band pull aparts 15 tricep pushdowns 15 banded hamstring curls 100' weighted walking hamstring stretch Strength 5x5 Strict press 5x5 Strict bent over row 5x5 Zercher squat WOD Amrap 6 6 burpee bar hops 12 shoulder to overhead

April 18, 2018

Warm up 5:00 full body flow 3 rounds 10 PVC shoulder openers 10 prone press 5 swimmers 5 arm bars each side Skill/strength Establish 5 RM hspu Add or decrease height as needed. People can perform strict push ups with weight vests/plates/etc to challenge themselves. WOD 4 rft 15 hspu 20 snatches 30 lunges