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04.28.17

28
Apr

04.28.17

Warm Up:
10:00 easy pace AMRAP
200m row
5 ring rows
8 bent over rows with barbell
10 quarter squat jumps with barbell on back

Mobility:
with mini-bands
clam shells x 10 each side
hip bridges x 10
squats x 10
lateral walks x 10 each direction
monster walks x 10 each direction

Skill: back Squat
73% x 5
83% x 1
75% x 5
85% x 1
77% x 5
87% x 1

Back squat jumps 20% 3 sets of 5

WOD:
4 RFT
2 rope climbs
6 deadlifts 225/155
20 sit ups

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