7.24.17

Warm up:

5 min chill Assault bike+5 min of :20 sprint/:40 chill+800 m run

Mobilize

A) power clean + hang power

1 every :90 x 15

B) Back Squat 5×5 at 85%

C) spend 5 minutes in a good handstand. Freestanding or against the wall is fine.

D) class WOD (but bump to 50 reps of each)

E) 3x

400 m run+20 CTB or 20 ring rows

Rest 1 min between rounds.

Accessory: 

Ghr 5×6-8

Bench press 5×10

Weighted glute bridge 5×10

Monday, July 24th, 2017 at 6:01 am / Competitive