MOBILITY
WARMUP
Coaches Choice
WOD
UNCAPPED
100 double unders
80 wall balls
60 burpee pullups
40 SDHP (95/65)
20 renegade row (2 ct.) (35/25)
*every 3 min 10 cal a/b
WARMUP
Coaches Choice
WOD
UNCAPPED
100 double unders
80 wall balls
60 burpee pullups
40 SDHP (95/65)
20 renegade row (2 ct.) (35/25)
*every 3 min 10 cal a/b
eXpress WOD
eXpress MOBILITY
eXpress WARMUP
WOD
4 person team
150 reps of each
movement
work for 30 secs
@ each
movement
front squats
(35/26)
dkb snatch
thruster
bike cal
after first person is onto thrusters the
next starts front squats then when
#2 is @ thrusters #3 starts so on..when a
movement falls off you keep same 30 sec of work.
eXpress WARMUP
WOD
4 person team
150 reps of each
movement
work for 30 secs
@ each
movement
front squats
(35/26)
dkb snatch
thruster
bike cal
after first person is onto thrusters the
next starts front squats then when
#2 is @ thrusters #3 starts so on..when a
movement falls off you keep same 30 sec of work.
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