Beach Season

Warm-up:

Pose Sprint Warm-up

Mobility:

3 Way Shoulder Stretch+Wrist Rotation

Announcements:

We have some great things planned as we move forward. Stay up to date in the Facebook group and on the website. Make sure to see the Doc at Tally tomorrow at 3:30pm! 

Run of the Day:

1x400m warm-up run

Increase to a sprint on last 100m

2x200m Run for time. 

Rest 1:1
Consistency. Score average of both. 

Skills & Technique: (Click below for links to more info)

Wod:

Beach Season

EMOMx12 Minutes

Odd: 2 Toes to Bar +2 Chest to Bar + 2 Bar Muscle-ups

or

3 Strict Pull-ups + 3 Toes to Bar
Even: 3 Power Snatches @ 75% of 1RM

Score total reps.