Aug 9, 2016

a) WARM UP:

200 single unders

10 min slow amrap of:

  • 10 dowel pass thrus
  • 10m crab walk (hips up)
  • 10 empty bar presses
  • 10m walking lunges

 

b) STRENGTH/SKILL:

Split jerks – 5 sets of 3 reps @ 70% of 1RM (rest 2 mins between sets)

 

c) WOD:

With a running clock, do:

  • 50 – 40 – 30 – 20 – 10 air squats
  • Shuttle sprint 4 lengths for 20m in between sets

Then, rest 5 mins,

  • 1000m row for time.

*SCORE: is total time & row time

 

d) RECOMMENDED MOBILITY:

  • calves, shoulders and T spine: banded distraction on rig, stretch and roll

 

 

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