Fri – 7.21.17

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knees
5 squats

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Back Squat
5repsOT90sec x8 @ 75/70% of 10 RM Back Squat

 

B.) Band Resistance Pull-Ups

 

 

WOD
OTMx12
Min 1: 15/12 cal on AB
Min 2: 15 WB @ 20/14
Min 3: 12 DB Snatch @ 50/35

 

 

Cool Down
1.) Spend 3min in pike position
2.) Spend 5min foam rolling posterior chain

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