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Friday 9.23.16

22
Sep

Friday 9.23.16

Friday
Prep Work

2 min row
2X6 Drinking birds
2X6 leg pumps
2X12 High kicks
* For the high kicks today keep your planted leg locked out and heal down, the kicking leg should also be locked out

WOD
A.
3 Attempts to build to a heavy 10 Rep on Deadlift
20 min Cap

B.
Every 4 min For 12 min
10 DB KB Lunges
10 DB KB Swings
10 DB KB Jerks
10 DB KB Diggers 5l/5r
*Build to a heavy unbroken set

C.
2 sets
1:00 Hollow Rock
5-8 reps YTW On Rings or Bands
1:00 Pike stretch (Standing toe touch)

Cool Down
Mobility
Post results

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