07.13.19 Bring a Friend Day -relay wod

WOD:

20:00 AMRAP
split the class up into three teams
this is a relay against your buddies on the other teams
Order of the relay- waterfall style- no person from behind can pass someone in front
1. sled push to the pylon and pull back to the start line. Sleds should have 15# plate added
2. at the pylon complete 4 sandbag cleans + sandbag carry from the pylon to the fence and back to the pylon. Leave the sandbag there for your teammate.
3. run around the building to the side door by the bikes
4. complete 8 lateral burpees over a parallette- run outside the garage door to tag a teammate or go again.

07.02.19

Warm Up
3 rounds of:

DB push press x 5 each side
DB single arm overhead reverse lunge x 5/side
DB single arm overhead carry x 25 yds/ side
DB single arm front rack carry x 25 yds./side
DB half kneeling lift & chop x 8/side https://www.instagram.com/p/BnrWEkWlIpF/

Mobility:

1. Abduction bias RNT goblet squats x 10 reps each side https://www.instagram.com/p/BzGI8fpFW0C/
2. Sissy squats x 10 reps https://www.instagram.com/p/ByvJkbInZBQ/


Skill: box squats

5 sets of 4 reps with bar racked on the back @45-55% of back squat- only add load to bar if you can keep good form

WOD
12:00 AMRAP
cal bike x 14/10
KB thrusters x 8 35/26#
lateral burpees over parallette x 6