Monday July 27th WOD

Warm up:  500m row + 2x10 ring rows, air squats and push ups

Mobility:  Banded ankle and hip

Strength:  ‘Hatch’ Squat program

-Athletes please know your percents before you come to class

-Modifications for intermediate and beginners

-Allow 30 minutes to complete

Conditioning:  Partner 3k row

-Athletes will switch every 500m

-Score is total time

-Athletes performing the full Hatch routine will do a 1k row (solo)

Post:  5x15 second plank hold and foam roll

Nick ProhaskaComment