Call Us: (612) 226-8720

12.29.16

29
Dec

12.29.16

IMG_3962

Warm Up:
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

Mobility:
2:00 Couch Stretch
1:00 foam roll lats and back
1:00 Superhero Complex- spiderman stretch each side, superman hold

Skill: Front Squat
2 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
followed by EMOM every 1:30
1 @ 85%
1 @ 85+%
1 @ 90%
1 @ 95%
1 @ 95+%

WOD:
4 RFT
7x each side DB snatch 50/35
6 x bent over rows with barbell 95/65
5 x ball slam + burpee 30/20 (first slam the ball then do a burpee- as you jump up out of the burpee, pick up the slam ball)

Leave a Reply