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WEDNESDAY 150916

Warm-up:

Row 500m

20 banded good mornings

15 medium weight Russian KB swings

15 dislocates

15 slow squats

Pigeon stretch 1 min each side

15 leg swings

Warm up deadlift
Strength:

Deadlift…

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
WoD:

Three rounds for time of…

20 Calories of Airdyne or 400 Meter Run

20 Box Jumps (24″/20″)

15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

***If time capped your time is 12:00 plus reps remaining. (Example 12:10 would be 10 HSPUs remaining)

Mobility:

Lax to shoulders

Lax to plantar

Mash calves

Roll posterior

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