7.12.16

ladyliberty

warm up

coach picks

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Mobility:

shoulders

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WOD:

Max rounds in 3 mins of:

3 power snatch 135/95

6 push ups

9 squats

Rest 1 min. Repeat for a total of 5 cycles

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Cool down: 200 m walk

5.05.15 1 rep max on PRESS!

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Warm up:

400 m run

20 shoulder dislocates

10 air squats

5 bridge ups

10 push presses with pvc

10 OHS with pvc

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Strength:

1 rep Max Press

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WOD:

*Main Site WOD*

4r4t

10 SDHP 95/65

10 push presses 95/65

10 back squats 95/65

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Cool Down:

As soon as you finish, 200 m walk. 

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Extra Credit:

Hollow body holds then roll to superman

(30 secs hollow body then 30 secs superman for 3 rounds)

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REMINDER: This months athlete challenge is to accumulate 2 extra hours of mobility on your own.