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Monday 7.18.16

18
Jul

Monday 7.18.16

Prep Work

500M Row

2X50′ Inch worm push up

2X3 Burpee High jump
WOD

A.

Tempo Back squat Cluster

4 sets of 2.2

Rest :10 in between the sets of 2, Tempo will be 31X0

15 min time cap
B.

For time

50 Double unders

10 Burpees

40 Double unders

10 Burpees

30 Double unders

10 Burpees

20 Double unders

10 Burpees

10 Double unders

10 Burpees

10 Min cap
C.

3X:30 Goblet squat and hold-

Using a moderately heavy weight lower into the bottom of the squat with the elbows just inside the knees, resting on the medial side of the vastus medialis. Keeping the feet straight, use your elbows to drive your knees outward increasing the stretch on the adductors.

3X 1 min Banded pec stretch
Cool Down
Mobility

Post results

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