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07.10.18

10
Jul

07.10.18

Warm up

2 easy rounds of:
200m run
2 TGU each side
10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw
14 goblet curtsy squats

Primer:
Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)

Skill: front squat 12:00 to complete
Tempo front squat- build to a heavy single with :03 descend, :03 pause, then drive up

WOD
21-15-9
cal bike
OHS 135/95 95/65 65/45

Post WOD
3 rounds not timed- move efficiently
seated sled drag face pulls- one length of the gym https://www.youtube.com/watch?v=y5–kp9I7u4
tire flips x 5 reps
hollow holds :20

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