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03.13.18

13
Mar

03.13.18

Warm Up

Row 500 Meters @ a light pace

Straight into . . .
Band Assisted Hip Flexor Stretch x 60 seconds per side
Leg Swings x 10 reps (forward and backward)

and then . . .

Two sets of:
Alternating Reverse Lunge x 10 reps
Russian Baby Makers x 10 reps
Plate Jumps x 15 reps (jump onto a 45 lbs plate)

Primer:
8:00 EMOM
Min 1: back squat 4 reps @70-80%

Min 2: 4-8 reps kipping hspu or wall climb and handstand hold for :30

WOD
10:00 AMRAP
wall balls x 12 reps 20/14
power snatch x 10 reps 95/65
bike x 10/8 cals

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