THURSDAY 9-22-16


WARM UP
100 m Run/Row
10 x SHPT
5 x OHS
5x Snatch balance
5 x Sotts press
THEN 1 min each
SQUAT FLOW
SHOULDER MOBILITY

Strength:

OHS

*Work to a heavy single for the day, no misses.

*Then Drop to 75-80% of todays 1RM 3X3

WOD

CONDITIONING

FOR TIME
50 sit ups

40 Airsquats

30 Cal Row

20 T2B

10 BURPEES

* post wod Maintenance if theres time stretch, Roll, Smash any area that you feel needed

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s