MONDAY 5-22-17

WARM UP 3Rds x 10
200 m run
BANDED SQUATS
PULL APARTS
RING ROW
LUNGE W/ Trunk rotation

STRENGTH

Back Squat
1,1,1,1,1,10
*Work up to a heavy single for the day, then drop and hit 1 set of 10 thats tough!

WOD
50-40-30-20-10
Sit Ups
25-20-15-10-5
Dumbell Snatch (Alt arms) 50/35
*Move at a steady pace throughout! Power snatch is ok

POST WOD 3X
10-8 -6
Bulgarian squats w/DB (each leg )
10-10-10
WIDE GRIP PULL UPS

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