Shoulder Stretches
Squats
Pole Deadlift + Shrug Pull
Pole Deadlift High Pull
Pole Clean
Pole Clean N Jerk
WOD: KB Clean N Jerks
Beginner/Intermediate Practice Light (6- reps then rest 1-2 min.-repeat for 30 minutes)
Advanced Heavy: 10 Rounds
5 CNJ’s each arm + 5 Ring Rows + 5 Push Ups (Feet Elevated)
RidgeWOD:
AMRAP CENTRAL
7 Minute AMRAP
7x 30# DB Burpees
14 Calorie Row
***1 Minute Rest***
7 Minute AMRAP
7x Pull Ups
14x Donkey Kicks
***1 Minute Rest***
7 Minute AMRAP
7x 40# KB Snatch
14x Sit Ups
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