Call Us: (612) 226-8720

01.10.18

10
Jan

01.10.18

Warm Up:
Two sets of:
Row 250 Meters
Burpees x 5 reps
KB Deadlift x 10 reps

Mobility:
Banded pec stretch x :45 each side
Wall slides x 20 reps https://www.youtube.com/watch?v=VgEQ8njA8ac&feature=youtu.be
Wrist stretches

Skill: push press behind the neck
3 reps @ 60%
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%

WOD
6:00 AMRAP
7 power cleans 115/75
5 front rack reverse lunges (5 each side)
3 wall walks

Post WOD: abs
3 sets
:20 hollow rock
:20 hollow hold
:20 flutter kicks
1:00 rest

Leave a Reply