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WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’
Odd Double Under Practice
Even 5-7 Face the wall squat
GYM STRENGTH & BB STRENGTH
A1- Front Squat holding bottom position 3” 4 x 4
A2- Parallette Push Up (on knees if needed) 4 x 6-10 Rest 90”
WOD Ladder:
10-9-8-7-6-5-4-3-2-1 Ball Clean @9/6Kg
1-2-3-4-5-6-7-8-9-10 Parallette Pass Through