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12.14.16

14
Dec

12.14.16

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Warm Up:
2:00 rowing
2 rounds- 1st no weight, 2nd with an empty bar
10 step ups on side of box
10 walking lunges
10 reverse lunges

Mobility- 2 rounds
15 x banded glute bridges
8x each side banded clam shells
:30 each side band assisted perfect stretch

Skill: Front squat with a slow descend
7:00EMOM
every minute perform 2 reps with a :03 descend and immediate drive up
work at 60-75% 1 RM for all squats

WOD:
18:00 EMOM
min 1- S2OH x 10 reps 95/65
min 2- DUs x 20 + 3 ring dips
min 3- Box jumps x 10 reps

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