Sept. 27, 2016

 

a) WARM UP:

Between posts:

  • Inch worm there
  • Crab walk back
  • Bear crawl there
  • Spiderman crawl back, then,

3 rounds:

first round with dowel; second with the barbell; third with 65 lb/45 lb:

  • 5 deadlift
  • 5 high hang clean pulls
  • 5 muscle cleans
  • 5 push jerk

 

b) STRENGTH:

Superset for 3x:

  • 6-8 Dips (As Heavy As Possible)
  • 8-10 BB Bent Over Row (3010 tempo)

 

c) WOD:

  • Row 2000m
d) RECOMMENDED MOBILITY:

  • Roll out pecs, delts and lats
  • Stretch and smash – calves/achilles

 

Posted in WOD