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11.16.17

16
Nov

11.16.17

Warm Up:
2:00 row/bike or jump
5 wall balls
10 push ups
15 air squats
1:00 row/bike or jump
5 squat jumps
10 spiderman lunges + reach
15 front squats with empty barbell

 

Mobility:
tricep smash x 1:00 each side
squat hold and bounce/move around x 1:00- hang onto rig while doing this
wrist push ups against wall- first with the back of the hand, then palms on wall with fingers pointing down

 

Primer:
4 sets of 8 Bulgarian split squats- light load or no weight, looking for perfect form

WOD
3 Rounds
15 Front squats 95/65
30 Over the bar lateral hops (15 each side)
Rest 1:1
then
For Time
500m Row
20 Wall balls 20/14 to 10′ target both men and women
30 Sit ups
40 Mountain climbers (20 each leg)

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