Wednesday

Pre Warm-Up

3min on Crossover symmetry 

+

3 Rounds 

15 Air squat 

10 Cuff Isolation 

 

Warm-Up

Dynamic Shoulders 

Strength

 

A.) Overhead Squat 

15min to find a 2RM 

 

WOD

5 Sets 

6 TnG DL @ 75%+ of 1RM 

8 Box Jump – High! 

30ft Front Rack Walk 

30ft Handstand Walk 

 

Cool Down 

1.) 30cal HARD assault bike 

2.) Roll t-spine and lats 

3.) 20 pass through + 2min banded shoulder stretch 

2018-09-30T19:33:29+00:00 September 30th, 2018|WOD|