WEDNESDAY 09/18/2019

WARM UP

4 MIN AMRAP

10 JUMPING JACKS

4 AIR SQUATS WITH 3 SEC HOLD AT BOTTOM

THEN 1 MIN

STRADDLE STRETCH

TOE TOUCHES

SAMSON STRETCH

SAMSON STRETCH

SHOULDER / TRUNK ROTATIONS

15 SLAM BALLS

SKILL

3 X HOLLOW HOLD 15/10

3 X HOLLOW FLUTTER 15/10

3 X SUPERMAN HOLD 15/10

BERGNER WARM UP

3 MIN PISTOL WORK

3 MIN HAND STAND / MU

WOD

POWER CLEANS

SQUAT CLEANS

FRONT SQUAT

TTB

BAR PUSH UP

LATERAL BAR JUMPS