Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD:
TGU’s 3 each side x 3 rounds
Then Complete:
Row 100, 200, 300, 400, 500, 600
GHD Hypers 5, 10, 15, 20, 25, 30
Jump Rope 100, 200, 300, 400, 500, 600
RidgeWOD:
"The Filthy Fifty" for Time...
50x of...
24in. Box Jumps
Jumping Pull Ups
35# KB Swings
Walking Lunges
KTEs
45# Push Press
Supermans
Wall Ball Shots
Burpees
Double Unders
