19

Nov 2015

WOD 2015-11-19

A:
3 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)

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 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

C:
For time 5 sets of:
Supinated Pull-Ups x 3-4 reps”
Air Squats + 15 reps
Double Unders x 25 reps