July 12, 2016

July 11, 2016
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a) WARM UP:

Buy in – burpee broad jumps from post 1 to post 3, then:

8 min AMRAP – slow and for quality of:

  • 5 ring rows
  • 5 ring pushups (same height as the ring rows)
  • 5 air squats
  • 5 leg swings – front/back & side/side
  • 5 lateral jumping squats (jump side to side, doesn’t have to be a large jump)
b) STRENGTH:

Superset 5x:

  • 3 Push press @ 70%
  • 6-10 single arm bent over row (ea. arm)
c) WOD:

15 min AMRAP:

  • 5 Thrusters (95/65)
  • 10 T2B (scale: hanging knee raises)
  • 15 Box Jumps (24/20)
d) RECOMMENDED MOBILITY:

  • calves and quads – smash and stretch
  • outer delts and T spine – roll

 
WOD