Tuesday

CLASS PROGRAM

A.) WOD FIRST, lift after

3 rounds

100 double unders

450m run

50’ hand stand walk

RX+ : ramp course back and forth

B.) bench press

10-10-10-10

first set starting @ 50% and working up or staying

————— 

C.) gymnastic metcon

30-20-10

HSPU

FR DB weighted pistols 35/25*

* do 1/2 on right, then 1/2 on left. Non alternating

** regionals team relay each HSPU, then follow with worm lunges

D.) Snatch - Touch N go work

EMOM 9

1-3

7 @ 50% 

4-6

5 @ 60% 

7-9

3 @ 70%

E.) spend time prior to wod working on hs walk skill, either walking up plates, or the ramp... etc. 

F.) mobilize shoulders / lats / banded hamstring + quad + hip work