Mobility tonight at 6:00pm wods at 5:00pm and 7:00pm
STOP complaining about the mobility you don’t have and come and work on it 🙂
TEST WEEK ……WHAT DO YOU HAVE LEFT TO DO??? warm up 600 m run then……
- 5 push ups
- 10 banded row pull backs
- 10 hanging or on floor shoulder retractions
- 10 goblet squats
- 10 SEC roll foam roller quad and hamstring
Mobility in book under pushing and pulling
Strength
Pendley row 8 8 8 8 8 8
How To: Pendlay Row – YouTube
https://www.youtube.com/watch?v=Weu9HMHdiDA
WOD
BENCHMARK WOD “FRAN” 21 – 15 – 9 Thrusters (95/65) Pull UpsCOOL DOWN 800 METER RUN