Call Us: (612) 226-8720

11.24.17

24
Nov

11.24.17

WOD at 8:00 and 9:00am ONLY Today!

Warm Up
1:00 Row or bike
3 rounds
10 single arm KB swings
10 single arm KB push press
10 single leg RDL with KB
then…
1:00 DUs or single unders

 

Mobility:
foam roll thoracic spine
lacrosse ball smash scap
banded lat stretch x :40 each side
banded hip flexor stretch x :40 each side
squat hold with hanging onto the rig- move around on feet- stretch ankles, hips x 1:00

WOD
16.4 from the open with a partner
13:00 AMRAP
55 Deadlifts 225/155 135/95
55 Wall balls 20/14
55 Row for cals
55 HSPU sub piked hspu or hand release push ups
*1 work, 1 rest

Post WOD: Abs
4 rounds
10 hollow rocks- scale to tuck position
10 v-ups or tuck ups
20 sec hollow hold or tuck hold
Rest 1:00

Leave a Reply