February 29, 2016

 

a) WARM UP:

Row for 2 min

Between posts:

  • inch worm there
  • 5 tuck jumps
  • back peddle back
  • 5 pushups
  • banded monster walk there – focus on hips/glute activation
  • 5 burpee box jumps
  • 10 jumping jacks
  • 5 wall balls as high as possible
  • run back

b) STRENGTH/SKILL:

E2MOM for 16 min

  • 8 Clean Singles starting at 75% of 1RM Clean

          30 sec for attempt, 1:30 rest.

c) WOD:

5 Rounds For Time:

  • 20 Box Jump overs (24/20)
  • 15 DL (225/145/105)
  • 10 ab mat sit ups
d) ACCESSORY WORK:

  • Accumulate 3 min in an L-sit (on rings, paralettes, plates, floor)
e) RECOMMENDED MOBILITY:

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