workout of the day
03.20.18
Warm Up: 2:00 Very light Row or Bike 2 Sets: 4 Spiderman and Reach each leg 8 Wall Squats :20s of Single-Unders
2:00 Light Row or Bike 2 Sets: 3 Inchworms 6 Single Arm Dumbbell Snatches, each side :20s of Single-unders
1-2 Complexes: 3 Scap Retractions 1-3 Strict Pull-Ups
Mobility:
Banded Clam Shell Iso Hold x 45 seconds per side Forward Cross Crawl x 10 reps per side Banded Air Squats x 10 reps
then... Three sets of: Low Bar Pause Back Squat x 2-3 reps @ 4sec descend and a 2 second pause- empty bar then light load
Skill: Back squats
4 reps @70%
3 reps @ 75%
3 reps @ 80%
1 rep @ 85%
10 reps @ 70%
WOD
12:00 AMRAP
40 Single unders
30 DB snatches- alternate sides 50/35 35/20
20 Sit ups
10 Ring rows