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06.27.17

27
Jun

06.27.17

Warm Up:
Row easy 500m
foam roll quads x 2:00
couch stretch x 1:00 each side
10 x slow, pausing air squats
1 x :30 samson stretch each side

 

Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Skill: squat EMOM
12:00
Odd- 3 front squats @65%
Even- 6 back squats with FS weight

WOD:
Partner sled push
Work together to push the sled. Rest the same amount of time as work time. (That way you can share a sled with another set of athletes.)
100m with 4 plates (45# plates)
Rest
150m with 3 plates
Rest
200m with 2 plates
Rest
300m with 1 plate

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