PRIMER:
9 Minutes for Quality:
60s Machine
14 Alternating Box Step Ups
5 Push Up to Down Dog
3 Muscle Snatches
3 Pause OHS
3 Hang Squat Snatches
14 Sit Ups
MOBILITY:
Pigeon pose
Extended Arm Lizard
GYM WOD:
Clean Shave – 5 Rounds
10 Box Jump Overs @ 30/24
10 Hang Squat Snatches @ 115/85
Time Cap 12 Minutes
AT HOME WOD:
Dumbbell Version:
10 Box Jump Overs @ 30/24
10 Single DB Hang Squat Snatches
Bulletproof Shoulders:
10 Box Jump Overs
20 Single DB OH Lunges @ 35/20
No Equipment:
10 Tuck Jumps
10 Hang Squat Snatches with PVC