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04.18.18

18
Apr

04.18.18

Warm Up
400m row/bike
10 (5 each side) Hawaiian squats- hang on to a post and with one leg crossed over the other knee, squat to a comfortable depth
10 bird dogs (5 extensions each side)
then..
3 sets of KB single leg RDL- 6 each leg moderate KB weight
3 sets of KB single arm half kneeling press- 6 each side – weight is opposite leg that’s out

Primer
Two sets of:
Shoulder Circles x 10 reps each direction
Narrow Grip Push-Ups x 10 reps
Nose to Wall Handstand Hold x 30 seconds
Cartwheels x 5 reps

Mobility

banded good morning + squat- with a blue band around body for good mornings, perform 5 reps and then immediately perform 5 squats.  Repeat to twice (total of 15 reps)
twisted cross stretch x :40 each side

WOD

2 RFT

10 Deadlifts  255/185   225/155   185/125

20 HSPU- scale to piked on a box

30 DUs or 10 attempts- no singles today!

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