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05.22.17 Curtis P’s

22
May

05.22.17 Curtis P’s

Warm Up:
3 rounds
Row 250/200m meters
10 PVC OHS + 10 PVC pass throughs at the bottom of the squat

Mobility:
Two sets of:
Banded Monster Walks x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction
Banded Clam Shells x 16 reps each side
Banded hamstring stretch x :30 each side
Ankle pulses x 15 reps

Skill: front squat
Box squats-front squat- 3 sets of 3 reps @50%, 55%, 60%
Then…
3 sets of 3 front squats reps @73%

WOD:
5 RFT
200 m run
5 Curtis P’s. 135/95

Curtis P= 1 hang squat clean + 1 lunge right leg + 1 lunge left leg + 1 S2OH

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