April 8, 2016

a) WARM UP:

2x between posts:

  • bear crawl there
  • 5 squats
  • jog back
  • 10 pass thrus
  • side shuffle there
  • 5 push ups
  • side shuffle back
  • 10 leg swings – front/back & side /side

b) STRENGTH:

  • 15 min to establish a 10 rep max front squat.  No belts.

c) WOD:

‘Helen’

3 rounds for time:

  • 400m run
  • 21 KB swings (53/35)
  • 12 Pullups

d) ACCESSORY WORK:

  • 400m Farmers walk (pick any weight)

e) RECOMMENDED MOBILITY:

  • roll quads, couch stretch
  • wall stretch, roll lats and T spine
  • splits stretch on wall

 

 

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