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09.08.16

8
Sep

09.08.16

IMG_3808

Warm Up:
5 rounds or 15:00
7 double KB front squats- light weight
7 push ups
100m run
remaining time is couch stretch

Skill: Back squat
between back squat sets do 10 reps(5each leg) of Single leg lunge to jump- start in a lunge, step up with knee coming as high as the hip, jumping off the planted foot with a controlled descend.
BS
5 reps @50%
3 reps @65%
2 reps @70%
1 reps @80%

WOD:
4 RFT
2 Turkish Get ups 35/26
30 DUs or 90 singles
10 Power Cleans 135/95 or 115/75

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