Warm up 

2rds of the following

• 10 jumping jacks 
• 10 push-ups 
• 15 air squats 

Workout 

AMRAP – 10 (Post rounds + partial reps to comments) 

• 200m run
• 10 kettlebell or dumbbell swings (choose light to medium weight) ONLY SWING TO EYE LEVEL – Watch video for reminder 
• 10 hollow body rockers – Watch video for reminder and remember the progressions, the tuck in a ball is totally acceptable arms and legs extended are preferred. 

First WOD for week of August 3rd

Soft tissue mobility 

• Lacrosse ball  -upper back scapular region – 90seconds/2 mins each side –watch video
• Lacrosse ball front pecs, upper shoulder region – 90seconds/2 mins each side – watch video
• Lacrosse ball bottom of your feet (shoes off) – 90seconds/2 mins each side- watch video

Warm up 

complete 2 rds of the following

• 200m run
• 10 sit-ups or 30 flutter kicks
• 10 push-ups

Workout

AMRAP-10  (note # of rounds + partial reps completed + post results to comments) 

• 10 seated dumbbell press (use a light to medium heavy Dumbbell – note load in comments)
• 25 Double Unders (if you have 1 or 2, try to get 1 or 2 per round then do fast singles)

skills review

• Deadlift
• Burpees
• double-under

new skills

• sumo-deadlift high-pull
• Kettle Bell or dumbbell swings
• hollow body rockers

Warm-up

2rds of…

• 25 double unders or fast singles
• 10 hollow body rockers

Workout

Team WOD (teams of 2 40 reps, teams of 3 60 reps) 

one athletic working at a time, while the other holds 5# (women) or 10# plate overhead (men)

• 400m run – run together
• 40/60 burpees
• 40/60  KB swings
• 40 air squats
• 400m run – run together