"NAIL TECH"
- WARM UP
- WOD
-
POST-WOD
- 1:00 Easy Row
- 0:30 Alternating Quad Stretch
0:30 Active Samson Stretch
1:00 Row
0:30 Push-Up to Down Dog
0:30 Air Squats
0:30 Fast Row
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)
[TEAMS OF 3]
3 Rounds x AMRAP 8::
1,000/800 Meter Row (Each)
Time Remaining:45 Barbell Reps (52/38)
45 Pull-ups
Round 1: Front Squats
Round 2: Push Press
Round 3: Thrusters
* 24 Minutes Straight, No Rest Between Rounds
* All Teammates Row 1,000/800 Meters on Their Own Rower, Can't Advance Until All Teammates Finish
* Split Up Barbell & Pull-ups However Between 3 Teammates
* Pick-up Where You Left Off in AMRAP
* Score = Total Rounds & Reps
COOLDOWN
MOBILITY
1:00 Child’s Pose
AFTER CLASS
Squat Snatch:
- 5 Sets of 3