FRIDAY 5-18-18

WARM UP 2- 3X
100 m run
20-40 JUMP Rope
10 Airsquats
10 Spider-Man push-up
10 Ring Row
20-30 sec Front rack stretch
20-30 squat mobility

 

STRENGTH

Front Squats
10 x 3 reps @ 77-80%
*Working towards a heavier clean, try and work on positioning here and make sure to keep great positioning throughout these reps.  Perfect practice makes perfect, don’t let your core break down here, work on building it up! Don’t wear a belt if you can help it. 10 ROUNDS x 3 REPS from the rack

WOD FOR TIME
(15 Min CAP)
10 Cal Row
10 HSPU
50 DU
20 Cal Row
20 pull up
50 DU
30 Cal Row
30 Wallballs
50 DU

 

 

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