October 12, 2018

Warm Up:

PVC

Foam Roll

3 Rounds of

15 cal Bike

15 cal Curve

10 Wall Balls

10 Scorpions (5 each side) – that’s laying on your belly, arms stretched out like a cross, taking your opposite leg up and over as close to the opposite hand as possible, T-Spine mobility work.

 

Strength:

Back Squat – 5×5 crossload w/ 2-3 warm up sets

RDL – 3×6 crossload w/ 1-2 warm up sets

WOD:

7m AMRAP

7 KB Snatches per arm

7 burpees

7 goblet squats

7 step back lunges (ea leg)