Warm Up: 200 m run; 2 rds 10 pass thrus, 10 ring rows, 10 push ups, 10 Frankenstein's
Skill Focus/Mobility: Shoulder Roll progressions
WOD:
3 Rounds of:
1 minute Wall balls 20/14 for reps
1 minute SDHP 75/55 for reps
1 minute Box Jumps (20 in.) for reps
1 minute Push press 75/55 for reps
1 minute row for calories
1 minute rest
Score is reps on FGB
Shout Out to Kate on her 1st dead hang pull up!! And a big welcome to CF Jag's newest coach -- Kelly G!
Skill Focus/Mobility: Shoulder Roll progressions
WOD:
3 Rounds of:
1 minute Wall balls 20/14 for reps
1 minute SDHP 75/55 for reps
1 minute Box Jumps (20 in.) for reps
1 minute Push press 75/55 for reps
1 minute row for calories
1 minute rest
Score is reps on FGB
Shout Out to Kate on her 1st dead hang pull up!! And a big welcome to CF Jag's newest coach -- Kelly G!
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