Friday August 19 2016

IMG_9225

WARM UP

  • 10 seated shoulder retractions
  • 10 seated shoulder retractions plus hip lift
  • 20 sec hold with hips up
  • 10 burpees
  • 2 cartwheels
  • 5 depth jumps
  • 5 clean jumps

STRENGTH

Alternate Front Squat and DB Bench press use SB or Bench 4sets x 9reps @ 70% hold 3 sec at BOTTOM WOD # 1 “5 minute capacity test” AMRAP in 5 minutes : 5 Squat Cleans (135/95)/MW 10 Burpees Over Barbell/ do 1/2 burpees or bench WOD # 2 3 sets of: Single-Arm BO Dumbbell/Kettlebell Row x 8-10 Single-Leg Glute Bridges x 10 reps each side on mats Recovery run to 16 or farther ???