8/30 WOD: Two new movements


8/30 WOD: Two new movements

Individual Warm-up: Length of gym mats – handstand walks. Wheel barrows, bear crawls, handstand holds are scaled version.

Warm-Up: BWU Part #2: 10-box jumps, 10-shoulder press, 10-push press. Part #3: 10-thrusters w/bar.

Strength: Shoulder Press, 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%

WOD: Three rounds of 400m run, 25-squat thrusts, 25-Box Jumps, 25 Paratroopers

Recovery: PSOAS, Banded Shoulder, Supine back stretches.

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