02.07.18

Bring a Friend this Saturday Swim WOD this Sunday

Warm Up:

Assault Bike x 3 minutes @ a light pace

Into …

Two sets of: Sinlge Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps

KettleBell Swings x 20 reps Goblet Squats x 10 reps

Mobility:

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction

Barbell warm up: 3 reps of each clean grip RDL clean pull muscle clean front squat push press hang power clean push jerk squat clean

WOD 12:00 AMRAP 15 Clean & Jerk 95/65 30 DUs or 60 singles 15 C & J 135/95 30 DUs 15 C&J 155/105 30 DUs 15 C&J 185/125 30 DUs 15 C&J 225/155 30 DUs

Scaled 12 C&J 75/55 15 DUs or 30 singles 12 C&J 95/65 15 DUs 12 C&J 115/75 15 DUs 12 C&J 135/95 15 DUs 12 C&J 155/105 15 DUs