March 18, 2016

 

a) WARM UP:

  • Row 150m – slow pace
  • Row 150m – medium pace
  • Row 150m – fast pace

Then,

b) STRENGTH

  • 5 sets x 4 reps Overhead Squats (75%)

c) WOD:

5 Rounds for time:

  • 5 dumbbell shoulder 2 overhead – 2 handed (55/35)
  • 10 box jump overs (24/20)
  • 15 kb swings 70/53
d) ACCESSORY WORK:

2x:

  • 10 Ring Roll Outs
  • 10 Med Ball Russian Twists
  • 15 Push ups
e) RECOMMENDED MOBILITY:

  • Pec Smash with LAX
  • Foam Roll Lats, arm pits and under scap
  • Trap Smash/Tack and Floss with LAX

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