Monday July 3rd, 2017
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Category: WOD

Monday July 3rd, 2017

Warm up-

1.) 2 Rounds

1 Min Row or Bike

18 Band Pull Aparts

15 Push Ups

12 Single Leg Deadlifts (6 Per leg)

9 Back Squats with Empty BB

15 Second Samson Stretch/side

Skill-

Back Squat

Every 2:30 for 5 sets

Set 1: 8 Reps @ 60-65%

Set 2: 4 Reps @ 75-80%

Set 3: 8 Reps @ 65-70%

Set 4: 4 Reps @ 80-85%

Set 5: 8 Reps @ 70-75%

WOD-

15 Min EMOTM

Min 1: 16 OH Plate Lunges 45/25#

Min 2: 15 Box Jumps 24/20

Min 3: 15 Burpees

Post WOD-

2 Rounds Not for time:

8/8 Single Leg Hip Ext on GHD

12/12 KB Oblique Side bends

 

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