12.29.16

IMG_3962 Warm Up: Two sets of: Samson Stretch x 10 reps (each leg) Reverse Lunges x 10 meters High Knees x 20 meters One Leg Jumps x 10 reps (each leg)

Mobility: 2:00 Couch Stretch 1:00 foam roll lats and back 1:00 Superhero Complex- spiderman stretch each side, superman hold

Skill: Front Squat 2 @ 60% 2 @ 65% 2 @ 70% 1 @ 75% 1 @ 80% followed by EMOM every 1:30 1 @ 85% 1 @ 85+% 1 @ 90% 1 @ 95% 1 @ 95+%

WOD: 4 RFT 7x each side DB snatch 50/35 6 x bent over rows with barbell 95/65 5 x ball slam + burpee 30/20 (first slam the ball then do a burpee- as you jump up out of the burpee, pick up the slam ball)