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04.13.18 Friday the 13th!

13
Apr

04.13.18 Friday the 13th!

Warm Up

300m row or bike

5 kip swings

5 push ups

10 squats

200m row or bike

5 air chair swings

5 inchworms

10 jumping squats

Mobility:
Banded good mornings x 20 reps
Couch stretch x :30 each side

Mobility for DL
1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw
1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Deadlifts
3 sets of 8 reps @ 70%

WOD
12:00 AMRAP
150m run- out the garage door and back around to the front door by the bikes
5 Front squats 135/95 – taken from the ground
10 TTB

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