LEVEL 1

ACTIVATION:

3min (strapless) row

  • 3x10"/10" PVC DL
  • 3xSAP TTB

40x Arm circles FWD and BWD

SKILLS:

15min discussion on nutrition

*while mobbing

**DO THIS AT END OF CLASS

STRENGTH:

Work up to 1RM DL

[15min]

WOD:

ANNIE

50-40-30-20-10 each of:

COOLDOWN:

3min run

RECOVERY:

Shoulder mash w lax ball

LEVEL 2

ACTIVATION:

3min (strapless) row

  • 3x10"/10" PVC DL
  • 3xSAP TTB

40x Arm circles FWD and BWD

SKILLS:

15min discussion on nutrition

*while mobbing

**DO THIS AT END OF CLASS

STRENGTH:

Work up to 1RM DL

[15min]

WOD:

ANNIE

50-40-30-20-10 each of:

COOLDOWN:

3min run

RECOVERY:

Shoulder mash w lax ball