Coach Rip at the Latest Clinic in MelbourneInstead we will host regular 8:30a class and anyone who wants to stay after and work on Clean/Snatch is welcome - some of the Yulee boys Weightlifting team will be coming in
Warm Up:
21 Bar Hops (bar on ground) - like an Olympic Mogul skier
21 Ab Mat Sit Ups
21 Lunge Steps
21 Inchworm Steps
21 PVC Pass Through
21 Golfer swings w/PVC on Shoulders
21 Leg Swings
2 Rds
Sport:
L-Sit - 15 sec - 3 rds
GHD Sit Ups - 15 reps - 3 rds
WOD:
- 21 Wall Balls
- 9 Push Ups w/ Feet on Pull Up Rack
- 21 Double Unders
- 9 Burpee Jump to Pull Ups bars and Hang (1 sec hang and must be at least a 6" jump)
- 3 or 4 rounds - you choose
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