FRIDAY 150619

Warm-up:
10 dislocates

10 good mornings

15 leg swings
10 push ups

Banded hip distractions

10 ankle rolls

40 double unders or attempts

15 squats

8 empty barbell back squats
Strength:

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 95%

Rest 2 minutes between sets

*Please remember, these percentages are based on last tested, successful 1-RM.
WoD:

Complete as many rounds and reps as possible in 15 minutes of…

Run 200 Meters with Medicine Ball

15 Wall Ball Shots (20/14 lbs)

15 Kettlebell Swings (70/53#)
Mobility:

Mash quads with barbell

Lax to flutes

Roll posterior

Pigeon stretch

Categories: Uncategorized W.O.D.

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