Warm-up:
Run or Row
Crossover Symmetry
20 Banded Good mornings
15 Squats
Inch Worms Down
Backwards Bear Crawl back
10 Scorpions
10 Bird Dogs
10 Dive Bomber Push ups
Warm up Clean and Jerk
WoD:
Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)
**Record working time
Mobility:
Roll Posterior
Lax to Shoulders
Mash Quads
Banded Hamstrings
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AUGUST ATHLETE OF THE MONTH: RICHARD O’NEIL
August 4, 2022
July Athlete of the Month: Hannah Cottingham
July 8, 2022
June Athlete of the Month: Shubham Choudhary
June 2, 2022