07/04/2018
Encinitas – Group Class
Warm-up
Run 400m
In any order
50′ Forward Walking Lunge
50′ Side Lunge
4 Wall Walk Up + 4 Push Up
10 PVC PASS Thru
20 Banded or Barbell or PVC Good Morning
Mobility
Couch Stretch
Pigeon
Lacrosse Ball Shoulder Smash
Lacrosse Ball Glute Smash
Foam Roll
Metcon
Metcon (Time)
2 Person Partner WOD
Both partners run together
Only 1 person completes reps at a time
Run 800m
50 Hang Squat Clean +Front Lunge Rtigh+ Front Lunge Left 95/65 (Rx= Bar never touches Ground)
Run 600m
60 Handstand Push Up
Run 400m
70 Power Snatch 95/65
Rx Plus
Hang Squat clean complex 115/80
Power Snatch =115/80
