Call Us: (612) 226-8720

06.23.17 Narf

23
Jun

06.23.17 Narf

Warm Up:
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side (Video)
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar

Mobility:
Ankle stretches
Banded hip flexor stretch x :40 each side
foam roll quads and hamstrings
Couch stretch x 1:00 each side

Primer
8:00 EMOM
odds- :40 accumulate max plank ball pops
evens- :40 accumulate max alternating pistols

WOD:
Narf
21-15-9
pull ups
thrusters 95/65
*has to be in this order

Odd- Object practice:
4 sets of
30 second AHAP KB farmer carry hold- heavy KB in each arm just holding still
10 alternating hammer strikes- 5 each side

Leave a Reply