March 21, 2016

 

a) WARM UP:

Row for 2 mins

  • Inch worm half way back
  • Duck walk the rest of the way
  • Fran with dowel: 21-15-9 (** No pullups.  Just mimick the pullups with the dowel like a reverse strict press + dowel thrusters)
  • 5 pushups
  • 1 min wall stretch
  • 10 wall slides
b) STRENGTH:

4 sets:

  • 2 strict press + 1 Push Press @ 80% strict press

Rest 2 min between sets

c) WOD:

9-15-21 reps for time of:

  • Row for calories
  • Power Snatches (115/85)
d) ACCESSORY WORK: 100 hollow rocks

e) RECOMMENDED MOBILITY:

  • Roll Lats
  • Roll Quads
  • Sleeper Stretch

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