07.17.17 Full Split

Warm Up:500 Meter Row (slow) or 15 Calorie Bike (slow) into… 3 Rounds: 3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups :20 second Samson Stretch each side

Mobility: Deep squat progressions x 6-8 reps Banded hip flexor stretch x :45 each side Wrist stretches x :30 each position Front rack stretch x 2:00 Lay on your stomach with your arms in front of you, elbows bent at 90 degrees. Two goals in mind, in this order: 1 – Try to close the gap between your armpits and the floor. We can accomplish this by reach farther out with our bent elbows. 2 – Aim to keep the elbows as tight together as you can. You’ll feel this stretch in the shoulders, lats, and triceps. This will bring a higher elbow position today in our front rack.

Skill: Back squats x 3 reps @70-80% 8:00 EMOM

WOD Full Split 5 RFT 5 Front squat 165/110 135/95 115/75 15 Plate hops- 45# or 35# plate on floor. Stand with feet at 9 o'clock and 3 o'clock off the plate. Jump on the plate (feet together) and then jump off the plate. That's one rep. 15/10 cal bike Rest 2:00 in between