Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD Fight Gone Bad
3 Five Minute Rounds of:
Wall Ball Shots
Box Jumps
SDLHP
Row
Push Press
RidgeWOD:
Strength:
Thrusters - Work up to 3RM
Bench Press with Bands (speed work) - Work up to 5 sets of 5x at 80%
Auxiliary Work:
KB Floor Press - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB HEAVY Box Step Up (each leg) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Tabata: 8 Rounds 20 seconds on, 10 seconds off
1. Bottom to Bottom Squats (hold at the bottom during 10 second rest)
2. Dips (Parallel Bars)
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