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WEDNESDAY 160413

Warm-up:

Run or Row

15 Leg swings

10 Yoga Push ups

15 Matrix Turns

20 Banded Good mornings

Spiderman Crawl Down

Duckwalk Back

15 Squats

Banded Lat Stretch

10 Pullups

 

Strength:

Front Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.

 

WoD:

For time:

Run 800 Meters
30 Pull-Ups
30 Front Squats (175/115 lbs)
30 Pull-Ups
Run 800 Meters

 

Mobility:

Partner mash calves on Rollers

Mash lats on rollers

Mash quads

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