July 6, 2016

 

a) WARM UP:

Row to 700m

  • 20 air squats
  • 10 leg swings per leg – front/back & side/side
  • 20 beat swings

Then,

  • calf stretch on plates or rig posts (45s per side)
  • wall stretch – 45s
  • pigeon pose for 45s per side

 

b) STRENGTH:

4x Superset:

 

c) WOD:

“Badger”

3 Rounds for Time:

  • 30 Squat clean (95/65)
  • 30 Pull-ups
  • Run 800 meters
d) ACCESSORY WORK:

3 Rounds

NOTE: choose weights at your discretion, all sets should be unbroken but difficult

 

e) RECOMMENDED MOBILITY:

  • Couch stretch and roll – quads and hips
  • Wall splits stretch
  • Pike stretch and roll – hammies and glutes

 

Posted in WOD