02.07.17

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- green band on rig lunging out sideways from the rig. Band on leg that is out front. Hands on ground.

Skill: back squat 6 reps @ 70% 4 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 90+% 1 rep @ 90+% WOD: 5:00 AMRAP 10 Kettlebell swings 53/35 5 pull ups Rest 3:00 5:00 AMRAP 10 DL 115/75 10 Lateral burpees over the bar