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07.17.17 Full Split

17
Jul

07.17.17 Full Split

Warm Up:
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

Mobility:
Deep squat progressions x 6-8 reps
Banded hip flexor stretch x :45 each side
Wrist stretches x :30 each position
Front rack stretch x 2:00 Lay on your stomach with your arms in front of you, elbows bent at 90 degrees. Two goals in mind, in this order:
1 – Try to close the gap between your armpits and the floor. We can accomplish this by reach farther out with our bent elbows.
2 – Aim to keep the elbows as tight together as you can.
You’ll feel this stretch in the shoulders, lats, and triceps. This will bring a higher elbow position today in our front rack.

Skill: Back squats x 3 reps @70-80%
8:00 EMOM

WOD
Full Split
5 RFT
5 Front squat 165/110 135/95 115/75
15 Plate hops- 45# or 35# plate on floor. Stand with feet at 9 o’clock and 3 o’clock off the plate. Jump on the plate (feet together) and then jump off the plate. That’s one rep.
15/10 cal bike
Rest 2:00 in between

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