20170718

Warm Up:

100 Rope Contacts

Duck Walk 30’

Inch worm 30’

Lateral Lunge 30’ and back

Thoracic High Fives – 5 per side

10 light KB deadlifts

10 PVC Pass Thrus

10 OHS w/PVC

Burgener W/U*

 

 

S/S/S:

Snatch + High Hang Snatch

 2X75%, 2X80%, 2X85%

 

%s based off 1RM on 8Jun2017

 

WOD:

3RFT:

15 Cal Row

30 KB Swings (70/53)

45 Double Unders

 

Scaling Options:

KBS – >53/35 -> 35/25

 

DUs ->attempts through 40 rope contacts -> 40 penguin jumps

 

Cool Down:

Heel cord mash – 3 min per side

 

Roll out T-spine – 20 passes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s