Nov 2015

WOD 2015-11-05

“A:
2 sets of:
Banded Hip Distraction x 30 seconds per side
Hip Circles x 10 reps per leg
Band Pass Thrus x 10 reps (just like a PVC Pass Thru but with a band)
+
2 sets of:
Sotts Press x 3 reps
Rest as needed

B:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
+
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

C:
1O MIN AMRAP:
Push Press x 10 43/30kg
Box Step-up x 10 15/10kg plate”