Tuesday – 9.27.16

Tuesday
Pre Warm-Up
3 ronds
10 band pull apart
10 cuff isolation
10 band good morning
Warm-Up
Dynamic
Strength

A.) OTMx12
Odd: 2-4 Strict C2B
Even: 6-8 Kipping C2B

B.) OTMx10
Odd: 5-7 Ring Dips
Even: 4-6 Deficit HSPU
WOD
12min AMRAP
21 TTB
3 Squat Clean
18 TTB
6 Squat Clean
15 TTB
9 Squat Clean
12 TTB
12 Squat Clean
9 TTB
15 Squat Clean
6 TTB
12 Squat Clean
3 TTB
AMRAP Squat Clean

Rx: 155/105
Scale: 135/95
Masters: 115/75
Cool Down
1.) 3min on Assault Bike
2.) 3 ronds
10 pass thru
30sec foam roll T-spine

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