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04.20.18

20
Apr

04.20.18

Warm Up

400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
16 PVC Overhead Squats

Mobility
Two sets of:
T-Spine Pulse on Bench x 30 seconds
Foam Roll Lats x 30 seconds each side

and then …

Hawaiian Squats x 3 reps per side
Deep Squat Progressions x 5 reps

WOD
Every 3:00 for 8 rounds
7 thrusters 95/65
sprint to fence and back
rest the remaining time- 100% effort on each round!!!

Post WOD
accumulate 1:00 L-sit or L-hang hold

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