Monday

Pre Warm-Up

3 Rounds 

10 Pass Through 

10 Brad Pull Apart 

5 Inchworms 

+

30cal On AB 

 

Warm-Up

Dynamic Shoulders 

Bench Press Prep 

 

Strength

A.) 5 Sets 

7 Bench Press 

14 Hip Extension + 15sec Hold 

 

B.) Clean Drills 

 

WOD

For Time – 14min Cap

9-6-3 

Squat Clean @ 225/145

Ring Muscle-Up 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3min Pike + Rolls t-spine 

3.) LAX Ball Hamstrings 

2018-11-25T23:31:34+00:00November 25th, 2018|WOD|