March 30, 2016

 

a) WARM UP:

Row for 2 mins

  • 10 air squats
  • run length of gym
  • 10 burpees
  • run length of gym
  • 10 push ups
  • run length of gym
  • 10 leg swings each – front/back & side/side
  • runners lunge – 30 secs each leg

b) SKILL/STRENGTH:

  • 15 min to establish a 1 rep max front squat

c) WOD:

For time:

Ground to overhead:

  • Ladies – 6,000 lb
  • Men – 9,000 lb

Strategize accordingly (for example – 9000 divided by 100 lb….  90 G2OH)

d) ACCESSORY WORK:

  • 30 V-Ups
  • 30 back extensions
  • 3 mins of front plank
  • 1 min per side – side plank

e) RECOMMENDED MOBILITY:

  • lat banded stretch and roll
  • couch stretch and foam roll quads
  • pec smash with lacrosse ball
  • wall stretch

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