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WEDNESDAY 160706

Warm-up:

Row or Run

Crossover Symmetry

Samson Lunges Down

Spiderman Crawl Back

15 Slow Squats

Banded Front Rack Stretch

10 Pullups

10 Push ups

10 GHD Situps

10 Scorpions

15 Hollow Rocks

 

Strength:

Every 3 minutes, for 18 minutes (6 sets):

Front Squat x 3 reps @ 32X1

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

 

WoD:

Every 4 minutes, for 12 minutes (3 sets), for times:

10 Strict Pull-Ups
25 Russian Kettlebell Swings (32/24 kg)
50 Air Squats

 

Mobility:

Couch Stretch

Roll Posterior

Mash quads

Banded Shoulders

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