Friday, February 28

Love and compassion are necessities, not luxuries. Without them humanity cannot survive.

Dalai Lama

Warm-up

:45/:15 (x2)

Jump Rope

PVC Shoulders

Ring Rows

Pushups

PVC Overhead Squat

Strength/Skill

5 RFQ/Superset

Snatch Balance

x5

Hollow Hold/ Plank Hold

X :30-:45

WOD

For quality:

42 Renegade Rows, pick load

21 Arnold Press, pick load

30 Renegade Rows, pick load

15 Arnold Press, pick load

18 Renegade Rows, pick load

9 Arnold Press, pick load

Athlete Instructions

Note: Renegade rows are 21, 15, 9 repetitions per arm and they should be performed with alternating arms (total of 42, 30, 18). Arnold presses can be performed seated or standing. You choose the load for both movements.

Movement Demos

• Renegade Rows

• Standing Arnold Press

• Seated Arnold Press

Cool Down

Banded Shoulder Work