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06.08.17

8
Jun

06.08.17

Warm Up:
Foam roll lats for 2:00
Foam roll thoracic back for 1:00
then..
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
:20 seconds of Scap Retractions off pull-up bar

Primer:
3 sets of
7 behind the neck push press- empty bar
:25 hollow hold
then…
3 sets of 3 reps dip drive- building load

Skill: push press
4 sets of 6 reps across – means keep the same weight for all sets
WOD:
4 RFT
50 ft. Overhead walking lunges with plate 45/25#
10 pull ups
10-12-14-16 KB Deadlifts 72/53 each hand
*KB DL is the only exercise that changes per round. 10 reps the first round, 12 the 2nd…

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