Marcia and Lauren
Warm-up:
Coaches Choice
Strength:
Barbell Z Press
10 (5)5
WOD: CLASSTRIP
15 min. AMRAP
As an individual:
6 Bar Facing Burpee
9 Thruster 95/65
12 Pull-ups
As an entire class:
As many lengths of SNAIL PUSH as possible in the 15 min.
More than one person can push the tire at a time.
Down and back equals 2 lengths.
Athletes: Work alone on the burpees > thrusters > pull-ups.
Work together as a group to keep the tire moving during the entire 15 min.
Icing:
Shoulder Mobility w/Bands
KOT – Nordic 10 Reps