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09.14.17

14
Sep

09.14.17

Warm Up:
One set of:
Butterfly Stretch x 60 seconds
4 Position Wrist Stretch x 30 seconds
Hawaiian Squats x 6-8 reps per side

 

Three sets of:
Row 300 Meters
Banded Lateral Walks x 20 steps each direction
Banded Monster Walks x 20 steps each direction
Air Squats x 5 reps with a 3 count descent and a 2 count hold at bottom

 

Primer: Bulgarian split squats mixed with holds on rings
4 sets of 8 reps (4 each side) Bulgarian split squats
and
4 sets of 5-20 second hold on rings

WOD
5 RFT
10 Sandbag clean + press (can jerk)
10 Sandbag deadlifts
10 Sandbag Zercher squats
20 Lateral hops over the sandbag (10 each side)

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