Call Us: (612) 226-8720

01.06.17

6
Jan

01.06.17

Warm Up:
2:00 row, bike or jump
2 rounds
15 push ups
15 empty bar thrusters

Mobility
2 sets of…
Banded good mornings x 10
Banded clam shells x 15
Kossack stretch x 8 each side
Scorpion stretch x 5 each side
Superhero complex- spiderman stretch + superman hold

Skill: Deadlifts
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @90%

WOD:
3 Roundsimg_3891
3:00 work/ 3:00 rest
3 Power Cleans
3 Front Squats
3 Push Jerks
round 1- 135/95 or 95/65
round 2- 155/105 or 115/75
round 3- 165/125 or 135/95

 

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