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MONDAY 150330

Warm-up:

500m row

Crossover symmetry

10 push ups

15 leg swings

Banded ankle distraction (1 minute each ankle)

Spider-Man crawl down

Inch worms back

5 strict pull-ups 

15 OH Squats

Strength:

Five sets of…

Overhead Squat x 3 reps

Rest as needed

Build over the course of the five sets to today’s heavy triple.


WoD:

Complete as many rounds and reps as possible in 9 minutes of…

3 Hang Power Snatches (115/80 lbs)

6 Overhead Squats (115/80 lbs)

9 Burpees Over the Barbell

12 Pull-Ups


Mobility:

Lax to hips

Mash quads

Mash lats

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