07.19.18

Warmup
Tic Tac Toe team relay X 6 minutes
(https://www.youtube.com/watch?v=qBVExKlSi6Y)
Coaches will come up with appropriate penalty reps for team that doesn’t win each round.
Mobility
Active Downward Dog – 1 min.
Then with a PVC Pipe:
8 PVC Chest Breech Per Side
8 Reps PVC mixed grip front rotation, switch grip and repeat
PVC Scapula Floss – 30 sec per side
15 PVC Pass Throughs
20 Alt Scorpion Stretch/side
Skill
Review of the Seated DB Strict Press and the Russian KB Swing
Strength
Under an 18 min running clock, complete the following:
7 x 5
Seated DB Strict Press
Increase weight across sets and build to a 5RM for the day
After each set, complete 10 Russian KB swings AHAP.
Metcon
3 rounds for time, under a 15 min. cap
30 Wall Balls
10 Clean and Jerks
P – 20/14, 135/95
L – 20/14, 95/65
F- 14/10, 75/55
Cashout
Double Under Flight Simulator
Start the set over at zero if not unbroken, rest between sets as needed
10-30-50-70-50-30-10
or
5-10-15-20-15-10-5
or
Spend 5-10 min working on establishing the Double Under pattern