JUNE 6th - 2019 BWC

WARM UP

750 M ROW THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 5 MIN 

MOBILITY

2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
2 MIN FOAM ROLL
3 MIN SEATED STRADDLE
1 MIN ELEVATED LAT
2 MIN FOAM ROLL
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON 

ACCESSORY
MAX STRICT CHIN UPS
WALL WALK + MAX HS HOLD
4 ROUNDS NFT 

WEIGHTLIFTING

A) SNATCH 6X3 REST AS NEEDED BETWEEN SETS
B) POWER CLEAN TO MAX
C) 2 POWER CLEAN 70% ON THE MINUTE X 10 MINUTE
D) 5X5 BENT OVER ROW