Feb. 23

I'll be shadowing at CNMC ER most of the day, so I'll be doing this WOD on Thursday the 24th.

Warm Up
500m row
2 rounds
5 deck squats
5 Burpees
5 Pull-Ups

Core
Lateral Pallof Presses
5 x 5 x 5 sec

Strength
Push Press
5 x 3, linear periodization

WOD
5 rounds for load
Farmer's Walk
5 Dumbbell hang cleans
Shoulder Carry
5 Dumbbell hang cleans
Overhead Walk
5 Dumbbell hang cleans

Increase the load each round. Only acceptable "rest" position is weights on shoulders or legs, not on ground. Rest as necessary between rounds.


Stretch