Monday August 17th WOD

Warm up: 10 minutes to complete

-3 minute jump rope

-1 minute Sampson stretch/side

-2x8 air squats, ring rows, push ups + PVC work and wrist/forearm mobility

Strength:  Squat clean

-15 minutes to establish a 1RM

Strength:  Hatch

-Week 4, Day 1

-Know your percents before class

Conditioning:  8 rounds

-30 DU’s

-5 Burpees

Post:  Foam roll

Nick ProhaskaComment