Thursday, July 1st, 2021

Coach led warm up 

Crossover symmetry- plyo 

WOD

3 rounds for quality of:

7 dumbbell bench presses (Hap/across)

5 L pull-ups (mod: knee tuck pull-up, strict, banded, or supine ring row)

Then,

Row 1,000 m for time

Post total dumbbell weight (combined), and post row time to Wodify and whiteboard 

Cool down 

3 sets of:

20 single leg glute hip drive (10ea.)

10 pause ghd back extensions

20 Turkish sit up (light/ 10 ea.)