Row 500m then:
3 Rounds of:
10 KBS
10 Medball cleans (or g2o)
10 Push-ups
Stretching and discussing class for the day
Strength/Skill
Back Squat 3-2-2-1-1-1-1-1
Shoulder prep
WOD
“Elizabeth” 21-15-9 rounds of
Cleans (135/95)
Ring dips
Recovery
Foam roller to back, use balls to roll shoulders
2 min. total eagle pose
2 min. each leg pigeon pose
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