Daily Community Programming Aug.19th

warmup 10 wb 30/20# every 30 seconds x 4 min

mobilize one hour include rom wod, prehab and 4 rnds of 12 ring rings + 12 ring dips nft

2 power snatch (+10 lbs from last time) + 3 shspu otm x 10 min

2 power clean (+10 lbs from last time) + 2 mu otm x 10 min

rest as needed

150ft hs walk for time, rest 1 min, repeat.

15 cal ski erg + 30 heavy rope du + 10 db step ups (30/24 inch, 45#/30#) + 15 cal assault bike, rest 3 min x 4

accessory 30 ghd hip ext + 1 min free standing hs hold + 30 weighted vest pushups + 10 weighted vest pull ups x 4 rnds nft

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