Thursday 9/5

Warm Up 

A- Roll hip flexor wad + calves/ 3x 5 horizontal ring rows + 20 singles alternating legs jump rope

B- Climbers Warm Up

2 rounds of:

30 seconds Sampson stretch on each side 

2 ladder climbs

5 Wall climbs

5 Candlestick to stand up

2 peg board climbs

10 wall squats

Skill

Weighted dips/ Single arm DB OHS

WOD

4 rounds of:

3 weighted dips AHAP

5 single arm DB OHS (each hand with same weight as dip)

GoFit

Warm Up 

A- Roll hip flexor wad + calves/ 3x 5 horizontal ring rows + 20 singles alternating legs jump rope

B- Climbers Warm Up

2 rounds of:

30 seconds Sampson stretch on each side 

2 ladder climbs

5 Wall climbs

5 Candlestick to stand up

2 peg board climbs

10 wall squats

Skill

Single arm DB thruster

WOD

7x

30:30

-Single arm DB thruster (L)

-Dips

-Single arm DB thruster (R)