Jan 13, 2017

 

a) WARM UP:

3 rounds for quality:

  • Shuttle run to middle of gym and back, to end of gym and back (twice)
  • 10 scap pullups into 10 Beat swings
  • 10 Air squats

 

b) STRENGTH:

Snatch grip deadlift

  • Set #1 – 3 Reps @ 85% of 1RM Squat Snatch
  • Set #2 – 3 Reps @ 90%
  • Set #3 – 3 Reps @ 95%
  • Set #4 – 3 Reps @ 100%
  • Set #5 – 3 Reps @ 105%

15 mins max.

 

c) WOD:

5 rounds x 3:00 On / 3:00 Off:

  • 18/12 Calorie Row
  • 10 Burpees over Rower (lateral)
  • Max 10 m Shuttle Sprints in time remaining

 

 

d) ACCESSORY WORK:

  • Accumulate 20 alternating pistols

 

e) POST-WOD MOBILITY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

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