TUESDAY 7-16-19









Alternating OTM x 8 (4 Rounds):

Odd – ::45s Row, slowly building in pace.

Even – Primer movement (see below)

Round #1 – :20s Deadhang, with 5-7 Scap Retractions

Round #2 – 16 Hollow Rocks

Round #3 – 12 Spiderman + Reach (6 each)

Round #4 – 8 Pausing Hip Extensions (2s at top)


1 min 1each leg Couch stretch

1 min -each quad smash bar

2 min  back and last quad roll

1 min child pose on a box

Have half the class break up into 2 sections half on rower half in gymnastic piece


2000 m Row for time


Wod 2

Gymnastic conditioning

10 min Cap

To scale make  it a 10 Min Amrap of 60 Kipping HSPU or the use of box or DB strict press modifications. Still with the run interrupting your progress.

30 Strict Handstand Pushups

30 Kipping Handstand Pushups

On the 0:00, and every 2:00 thereafter:

200 m run







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