"RETURN TO SENDER"
- WARM UP
- WOD
-
Post-WOD
- 1:00 Row Easy Pace
- 0:30 Active Spiderman
- 0:30 Updog to Downdog
- 0:30 Pigeon Pose (0:15 each side)
- 1:00 Moderate Pace Row
- 0:30 Active Samson
- 0:30 Alternating Quad Stretch
- 0:30 Arm Circles (0:10- forward, backward, swings across the chest)
AMRAP 18:
- 1,000 Meter Row
- 30 Single Dumbbell Hang Clean & Jerks (22.5/15)
- 50 Single Dumbbell Box Step-ups (24"/20")
- 7 Rope Climbs
*Score = Rounds + Reps
COOLDOWN
MOBILITY
- 1:00 Child’s Pose with Reach Through
- 1:00 Lying Chest Stretch
ACCESSORY
All Percentages Off 1RM Clean & Jerk:
- 3 Reps @ 40%
- 3 Reps @ 50%
- 3 Reps @ 60%
- 3 Reps @ 75%
- 3 Reps @ 75%
- 2 Reps @ 80%
- 1 Rep @ 85%
- 1 Rep @ 88%
- 1 Rep @ 88%
- Build to Heavy Single (3 Misses Allowed)