Daily Community Programming Aug 16th

100 double unders then 20 otm x 5 min with singles performed in remaining time

when done practice triple unders x 3 minutes

rest as needed

mobilize one hour include rom wod – prehab and 2 legless rope climbs + 12 ring rows  x 4 rounds in this time

1 snatch + 1 ohs + 1 hang snatch otm x 10 min

weighted hip thrust 5×5 


500m row +25 toes to bar + 50 wallball x 2 rounds all for time

rest as needed 

Accessory 25 ghd hip ext + 5 parallette hspu + 1 min free standing hs hold x 4 rounds nft


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