Mobility: ROM WOD: “Quick Hips” (14 mins)

 

Warm up: 

2 Rounds:

10 Tuck Jumps

15 Band pull aparts

10 sec Hand Stand hold 

15 Sit Ups

10 Push ups

20 sec Plank Hold on hands with feet elevated on bench

 

Athletes choice: choose 2

  1. 400m run
  2. 600m Row
  3. 1200m bike

 

Strength: Oly Day “Salt Games Practice”

Find 1RM of complex in 10 mins:

 

Clean + Hang Clean + Jerk

 

 

WOD: “David Copperfield”

For Time: 14 min Cap

50 Cal Row

50 DB Snatches 50/35

50 Wall Balls 20/14

50 DUs (150 singles)

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