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11.02.17

2
Nov

11.02.17

Warm Up
2:00 bike or row
foam roll lats x 1:00
foam roll thoracic x 1:00
:30 Deadhang on pull up bar
10 Pushups
3 Spidermans and reach each side
:30s second Samson Stretch each side

Empty Barbell
2 rounds of:
5 Good Mornings
5 Pausing Front Squats
5 Stiff-Legged Deadlifts

Mobility:
wall squat hold x 1:30- back on ground, feet on wall
Hawaiian squats x 6-8 each side – hold the rig post, cross one leg over the other knee and squat down slowly to full depth and stand up

Skill: front squat
5 reps @ 65%
3 reps @ 75%
1 rep @ 85%
then
10:00 E2M (5 sets)
4 reps front squat @ 70-75%

WOD
4 RFT
5 C2B pull ups or sub pull ups
10 Push ups
15 KB swings 53/35
Rest 1:00
try to beat your time each round

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