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11.07.17

7
Nov

11.07.17

Warm Up
Two sets of:
Samson Stretch x 10 reps each leg
Reverse Lunges x 10 reps each leg
High Knees x 2 lengths of the gym
One Leg Jumps x 10 reps each leg

One set of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Dive-Bomber Push-Ups x 5 reps
Prone Plank Hold x 60 seconds (on elbows)

Moblity:
T-spine stretch on foam roller x 2:00
Couch stretch x 1:00 each side

Skill: back squats
5 reps @65%
3 reps @70%
1 rep @80%

10:00 E2M
3 reps back squat @75-80%

WOD
20 Rounds with a partner
alternate :50 hard row :10 transition
partner one rows while partner two rests
your team score is meters rowed

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