Monday, June 14
WOD
Warm-up:
10 Leg swing
8 Spiderman lunge
30 Shuffle split
4 Up down dog + walk the dog
30 Jumping jax
8 Single arm DB push press (4 each side)
4 Deep squat complex
6 Box jump over practicing efficiency
6 DB snatch practicing transition
5 Lat pull
5 Scap pull
2-4 Strict pullup
WOD:
EMOM x 18 (6 sets)
Minute 1: 8-10 Strict pullup or Ring row. If 10 is easy add weight.
Minute 2: 12 Alternating DB snatch (50/35#) If 12 is easy, go heavier.
Minute 3: 9-15 Box jump over (24/20″)
Mobility:
:30 Cat cow
:30 Puppy
:30 Low dragon
:30 Standing straddle
