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12.04.17

4
Dec

12.04.17

Warm Up
Jump rope 1:00
5 inchworms
10 slow and controlled RDLs with empty barbell
Skaters :30
5 inchworms
10 slow and controlled OHS with empty barbell
Tuck jumps :30
10 slow and controlled front squats with empty barbell

Mobility for DL
1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw
1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Deadlift
5 reps @ 60%
5 reps @ 65%
3 reps @ 70%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%

WOD
For Time
20/15 cal bike
15 c2b pull ups
40 wall balls 20/14
15 c2b pull ups
20/15 cal bike

sub regular pull ups or ring rows with the press and pull movement
cals on rower should be 25/20

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