Tuesday August 29th, 2017
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Category: WOD

Tuesday August 29th, 2017

Warm up-

400m Run/500m Row

3 Way Hip Stretch/Hold 5 seconds each position/5 Reps each Side

On one side:

Spiderman Stretch

Sprinter Hamstring Stretch

Samson Stretch

Deep Squat

Then perform the series on the other side.

10 AS

10 Empty BB FS

10 Empty BB BS

Skill-

Every 3 Minutes for 12 Minutes(4 Sets)

Front Squat x 5 Reps @ 85% of 5RM

Then:

Every 3 Minutes for 12 Minutes(4 Sets)

Back Squat x 6 Reps

Sets 1-2 @ 70%

Sets 3-4 @ 75%

WOD- 15 Min Cap

150 American KB Swings 53/35

*EMOM 5 Wall Balls 20/14

*Start With Wall Balls

Post WOD-

3 Rounds

10/10 KB Side Bend

35 Band Push Downs

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