15
Jun
Tuesday June 16th

Live Feed Link (All classes)
Video from Live Feed
General Warm Up:
3 Rounds of
20 Jumping Jacks
15 Plank Jacks
5 Push Ups
10 PVC Pipe Good AMs
Stretching/Mobility:
Javelin Stretch – 1 minute per arm
Quad Roll – 1 minute per quad
Banded Front Rack (on the rack) – 1 minute per arm
Hamstring Roll – 1 minute
Specific Warm Up:
With PVC
10 Front Squats
10 Push Press
5 Thrusters
Then with an Empty BB
5 Front Squats
5 Push Press
5 Thrusters
With WOD Weight
4 Lunges
2 Thrusters
WOD:
10 Rounds of 10 Alt Front Rack Lunges & 3 Thrusters
Rx 115/75 L2 95/65 L1 65/45
Scale:
Lunges => Step Back Lunges
Notes:
This will tax core and legs, choose a moderate weight. Should be able to complete one round then rest. Not breaking up Lunges and Thrusters.
Cooldown:
Roll glutes and low back, triceps