Friday 07/02/20
A. WARM-UP x3
-x20 scissor swings
-x20 shoulder openers
-x10 T-roll plank
-x10+x10 T-openers in lunge
-x5 tuck jumps
B. EMOM FOR 6MINS
min1: x20 reverse snow angels
min2: x20 renegate rows in plank (1 DB)
C. E1.5M FOR 9MINS
x1 push press + x1 power jerk (BOTC)
C. WOD – DB “DT” FOR TIME
21 – 15 – 9
DB DLs
DB hang cleans
DB shoulder 2 OH
METCON
A. WARM-UP x3
-x20 scissor swings
-x20 shoulder openers
-x10 T-roll plank
-x10+x10 T-openers in lunge
B. the same
C. WOD – 5 ROUNDS FOR TIME
20 heavy KB DLs
30 box step ups
20 DB push press