“Four by Four” EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Minute 4: 15/12 Calorie Row PureFit: EMOM x 12 (3 Rounds): Minute 1: 7 Wallballs Minute 2: 10 Box Step-Ups Minute 3: 7 Banded Overhead Squats + 7 KB SDLHP Minute 4: 8 Calorie Row   Mobility WOD: Pre WOD - 1) Pec Smash - this will open up the chest to improve ROM for overhead movements(pull ups, OHS, snatch, wall ball, etc).  Smash the pectoralis muscle under the collar bone with a lacrosse ball while leaning into the rack.  Floss the tissue by moving the arm in all directions.  Spend 2 minutes a side. Post WOD 2) Foam roll high hip- lie on your side with foam roller on the high hip/glute.  Scissor kick legs, placing bottom leg in back on top leg in front. Keep bottom, back leg straight and behind you at all times.  Slowly roll forward from the glute to the front of the hip/high hip flexors. Roll back and forth moving slowly down the leg to the upper quadriceps.  2 minutes each leg.

Starting this Saturday, March 17, we will be implementing this new schedule. 8-9am will be our traditional team WOD. 9-10am will be an Open Gym format. Work on weakness, make up a class from the week or do the team WOD on the board.