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03.22.17

22
Mar

03.22.17

Warm Up:
5:00 coach led dynamic warm up
10 RDL with empty bar
10 Hip bridges with empty bar
repeat RDL and hip bridges with light load

Mobility:
15 x banded squats
15 x banded clam shells
10 x each direction banded monster walks

Skill: back squats
3 sets of 4 reps @75%
In between sets do 8-10 reps of alternating pistols

WOD
8:00 AMRAP
5 Deadlifts 155/105
5 Push Jerks 155/105
5 C2B pull ups or inverted row on racked bar- get chest to bar

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