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04.23.18

23
Apr

04.23.18

Warm Up
400m bike or row

2 rounds- slow and controlled movements
20 alternating single leg cone touches https://www.youtube.com/watch?v=lq9c_NnO48g
8 supinated ring rows- pause :02 at the top and slow :02 descend
20 banded clam shells each side

Mobility:
Banded good mornings + squats do 3 sets of 5 reps
8 pause ring rows- pause :02 at the top
10 kip swings
banded split squats- 8 reps each side- no weight on these

https://www.youtube.com/watch?v=Pk63lrfZneY

WOD
21:00 EMOM
min 1: sprint to fence and back + 4 burpees
min 2: deadlift x 6 reps @ 70%
min 3: 8 ring rows/ 6 C2B pull ups/ 4 bar muscle ups- pick your hardest one

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