05.22.17 Curtis P's

Warm Up:3 rounds Row 250/200m meters 10 PVC OHS + 10 PVC pass throughs at the bottom of the squat

Mobility: Two sets of: Banded Monster Walks x 16 reps forward/backward Banded Lateral Walks x 16 reps each direction Banded Clam Shells x 16 reps each side Banded hamstring stretch x :30 each side Ankle pulses x 15 reps

Skill: front squat Box squats-front squat- 3 sets of 3 reps @50%, 55%, 60% Then... 3 sets of 3 front squats reps @73%

WOD: 5 RFT 200 m run 5 Curtis P's. 135/95

Curtis P= 1 hang squat clean + 1 lunge right leg + 1 lunge left leg + 1 S2OH