CPR & FIST AID CLASS NEXT SUNDAY! / “THRUSTERS OH MY!” WOD 7/28/21

WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility


WIN
SKILL:
3 Sets
60 Sec. Weighted Plank
50 Ft. BB O.H. Walk
*Add weight based on stability
LIFT:
Hang Full Clean (Below the Knees)
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
*Work on your barbell pathway. Focus on positioning
WOD:
“THRUSTERS OH MY!” 
For Time: 
100 Thrusters (95/65) (75/55)
*EMOM 5 Bar Facing Burpees


FIT
SKILL:
3 Sets
60 Sec. Weighted Plank
50 Ft. BB O.H. Walk
*Add weight based on stability
LIFT:
Front Squat
5 x 3
*Build
WOD:
For Time: 
100 Wall Ball
*EMOM 4 Burpees


AT HOME
SKILL:
EMOM 6
ODD: Weighted Plank
EVEN: Rest
LIFT:
Seated Jump From Knees
7 x 1
*Try and jump as high as you can!
WOD:
For Time:
150 Squat Jumps
*EMOM 4 Burpees

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