06.20.2022 Members of the Month WOD- partners

Warm Up
2 sets
1:00 cardio choice
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*

*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats

3 strict press

Mobility- squats
A.  10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B.  banded ankle stretch x 30 seconds each side 
C.  sit back on heels x 30-45 seconds

WOD

"Flexual Healing"

Members of the Month- Aaron and Claire

partner workout- one work, one rest

60 cal row

50 Russian KB swings

40 clean and jerks 

30 Bar facing burpees

20 toes to bar

10 thrusters

20 toes to bar

30 Bar facing burpees

40 clean and jerks

50 Russian KB swings

60 cal bike