04.13.18 Friday the 13th!

Warm Up

300m row or bike

5 kip swings

5 push ups

10 squats

200m row or bike

5 air chair swings

5 inchworms

10 jumping squats

Mobility: Banded good mornings x 20 reps Couch stretch x :30 each side

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: Deadlifts 3 sets of 8 reps @ 70%

WOD 12:00 AMRAP 150m run- out the garage door and back around to the front door by the bikes 5 Front squats 135/95 - taken from the ground 10 TTB