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09.25.17

25
Sep

09.25.17

Warm Up:
Partner Up: one starts on the rower while the other completes the DUs.
3 rounds
Row 250m
20 DUs

Mobility:
2 sets of:
Hip Bridges x 10 reps each
Banded Good-Mornings x 10 reps
Banded Air Squats x 10 reps
Cossack Lunges x 10 reps each side

Skill: back squat
5 reps @ 70%
3 reps @ 75%
1 rep @80%
1 rep @85%
1 rep @90%

WOD
12:00 AMRAP
12 OH walking lunges 95/65 (6 each side)
6 Clean & Jerks 95/65
4 x 25m shuttle run

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