Warmup: ROM Drills, dynamic stretches, 15 Front squat with PVC, 400 m run, then
max ring row hold, 20 hand release pushups, 35 crunches, 35 sit ups
Strength: Front Squat, de-load
5 x 3 @ 65% 1RM
WOD:
For time
1000m row or 800m run
Then 3 Rounds of
21 Back squats (95-135/65-95#)
14 Pull ups
7 push jerks (95-135/65-95#)
then 1000m row or 800m run (opposite of what you did to start)
Cool down: use lacrosse ball on back/shoulders. Stretch
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