04.10.17

Warm Up:2 sets of the following: DB push press x 8 reps DB front squat x 8 reps DB RDL x 8 reps DB bent over rows x 8 reps DB elevated push ups x 8 reps Rest :30 Bike or row :30 max effort Rest :45 and repeat

Mobility: Two sets of: Deep Squat Progression x 3-5 reps Squat Rocks x 30 seconds https://www.youtube.com/watch?v=PDS5FVq_WdY&

Skill: OHS 5-5-3-3-1-1-1-1 Start at 50%

WOD: 3 RFT 30 slam balls 30/20 20 box jump overs