Warm up
3 Rounds
10 squats
20 Pass throughs
10 Spiderman lunges
10 Hip Extensions on GHD or if you are not comfortable on GHD 10 good mornings with and empty bar.
* to execute the hip extension correctly you must ensure the hip joint is not blocked by the pad on the GHD, meaning the hips are NOT on the pad. brace your core and then squeeze your butt as hard as you can to elevate your torso

2 Quick workouts today. one solo and one team. if you don’t want to partner on the team workout cut the reps and distances in half

AMRAP 12 Minutes
24 Double Unders
8 Alt. DB Snatch 50/35lbs

Feel: Conditioning
Pacing: Sustain
Target Score: 8+ Rounds
Firebreather Score: 15+ rounds

Wod 2-
Time cap will be 5 minutes before next class starts, just chip away at it with your friends.

In teams of 3:
30 heavy med ball Cleans AHAP for you team we have 50s, 70s, 100, 150
400m Run, as a team
30 heavy med ball Cleans
400m Run, as a team
30 heavy med ball Cleans
medball cleans must be done in sets of 5.