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Monday 7.25.16

25
Jul

Monday 7.25.16

Monday
Prep Work

500M Row

2X50′ Inch worm push up

2X3 Burpee High jump
WOD

A.

Tempo Back squat Cluster

3 sets of 4.4

Rest :10 in between the sets of 2, Tempo will be 20X1

15 min time cap
B.

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-under
Or
Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders
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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