9AM – LIFTING CLUB
10AM – TEAM WOD
An exceptional day of competition at the California Regional for Jessica Goeser and TEAM PRECISION! They are representing proudly sitting in 15th and 11th place respectively. Two more days to go! They are pumped and excited to represent the wall of blue!!
WARM UP:
500m Row
Then:
3 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Then:
10 pass throughs
10 OHS
10 Good Mornings
Then:
Stretch – Band work
Shoulders and hip mobility
SKILL:
10 Min. of Rope Climb Technique Work
WOD:
Teams of 4:
400 M. Relay (Each)
Then:
4 rounds:
8 Rope Climbs
50 Box Jumps (24/20) (20/12)
75 Wall Ball (20/14) (16/10) (14/6)
100 Burpees
Then:
400m Team Run (All)
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