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11.08.17

8
Nov

11.08.17

Warm Up
200m run/row
2 TGU- one each side with light weight
200m run/row
2 muscle cleans + 2 front squats + 2 push press- empty bar
200m run/row
:20 handstand hold

then….
Forward Arm Swings x 10 reps
Reverse Arm Swings x 10 reps
Bear Hug Arm Swings x 10 reps
Over and Back Arm Swings x 10 reps

Mobility:
Banded scarecrows x 1:30

Wrist stretches x :30 each position
Banded hip flexor stretch x :45 each side

WOD
15-12-9-6-3
Thrusters 95/65
Bar facing burpees

Post wod: Abs
3 sets of:
straight leg sit ups x 20 reps
Russian twists (no weight) x 30 reps (15 each side)
hollow rocks x 45 seconds
rest as needed in between sets

 

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