Wednesday, July 28th, 2021

Coach led warm up 

Lacrosse ball mobility 

WOD

Complete as many rounds as possible in 20 minutes of:

30 dumbbell power cleans

20 dips

100 double-unders

Women: 35-lb. DBs 

Men: 50-lb. DBs

Post rounds completed to Wodify and whiteboard 

Cool down

Crossover – iron scap (light bands/ slow 8 reps)

Tricep smash (pvc or barbell on rack)