8-OCT-14

A.

Warm Up:

Group Joint WU

-EMOM 8 min

7 Push ups

7 Air Squats

7 KBS 1.5/1

 

B.

Olympic: EMOM 8 min

Hang Squat Snatch @ 75-80%

 

C.

WOD: 3 Rounds for time

10 Push Press 135/95#

20 K2E

30 Calorie Row

 

D.

Mobility:

1 Min T-spine

1 Min Quad smash (roller) each side

1 Min Seated splits against wall

1 Min Medial shin smash and floss (lacrosse ball)

 

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