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11.16.16

16
Nov

11.16.16

IMG_4410

Warm Up:
KB single arm swings x 5 each side
Shuffle two lengths
KB SDLHP x 10
Skip two lengths
Waiter walk with KB x 2 lengths

Skill: Deficit DL
work off your 1 RM DL standing on a 25# plate
6 reps @ 50%
6 reps @ 60%
4 reps @ 65%
4 reps @ 70%
2 reps @ 80%

Skill: handstand work
With a partner 2:00 each station- twice thru
3/4 kick up- freestanding- have your partner spot you
wall walks or thigh taps- both facing the wall

WOD:
3 RFT
24 OH Walking Lunges 35/25# plate
20 KB Swings 53/35
16 Abmat Sit Ups- shoulders on ground and shoulders in front of hips

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