07/04/2018

Encinitas – Group Class

View Public Whiteboard

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