Monday July 10th, 2017
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Category: WOD

Monday July 10th, 2017

Warm up-

1.) Run 400m

2) Dynamic Mobility

10/side Lying Dynamic Hamstring Stretch

10 Rollover V-Sits

10 Lying Leg Crossovers

10 Lateral Lunges

10 Empty BB BS

Skill-

Back Squat

E2MOM for 5 Sets

Back Squat @ 4111 x 4 reps (4 sec lowering, 1 sec pause at bottom, lift, then 1 sec pause at top)

Sets 1-2 @ 55% of 1RM

Sets 3-4 @ 60%

Set 5 @ 65%

WOD-

3x800m Runs

*Rest 3:00 between Sets – Record Slowest 800m

*First Rest Interval – Max Rep Strict Pull ups (if you can not perform more then 10, 30 Ring Rows)

*Second Interval – Max Reps Ring/Box/or Bench Dips

*Third Interval – Max Rep HSPU

*1 Attempt at each

Post WOD-

2 Rounds

10/10 Pistols to a box

10/10 Lateral Plyo Single Leg Leaps

10/10 KB Windmills

10 Glute Ham Raises

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