02.06.18

Bring a Friend this Saturday Swim WOD this Sunday

Warm Up:

2:00 Easy pace on row or bike

Lacrosse ball psoas pulse x 30 seconds per side Band Assisted Lat Stretch x 60 seconds per side

Two sets with yellow stretch bands:

T Raises x 10 reps

Y Raises x 10 reps I Raises x 10 reps

Two sets of: Banded Good Mornings x 10 reps Reach Thrus x 5 reps

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% 1-2 reps @ 90%

WOD 8:00 AMRAP 3 renegade rows - row left, row right, push up 50/35 35/20 8 TTB 10 walking lunges with DB racked on shoulders- 5 each leg