Tuesday October 9th, 2018
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Category: WOD

Tuesday October 9th, 2018

Warm up-

Mobility

Wall Squat – 1:00

Prayer stretch – 1:00

Wide Hip Opener – 1:00 R/L

5 Min AMRAP

50 SU’s

5 BB Stiff Legged Deads

5 Back Rack Lunges

10 BB Back Sqauts

15 Sit ups

Skill-

Back Squat

3×5 @ 80% + 5-10#’s from last time

1×12 @ 70%

Then:

Power Cleans

*Build to a heavy 3 Rep Touch and Go

WOD-

10 Min AMRAP

40 DU’s

10 Burpees to Bar

Post WOD-

3 Sets

5 Strict T2B

:10 Hollow Hold

15 Hollow Rocks

20 Weighted Russian Twist

 

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