7/4 Thursday

Warm Up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with band 5 second pause

  2. 10m OH duck walk with band

  3. 5 straddle lateral lunges + walkout + push up

  4. 10m walking pigeon 

  5. Single leg deadlift 5R/5L

  6. 15 hitchhikers

  7. 10m Sampson stretch + lizard + rotation

WOD

5 rounds of:

14 single arm overhead lunges (left)

14 DB snatch (left)

14 single arm overhead lunges (right)

14 DB snatch (right)

Ray Traitz