Dec 2015

WOD 2015-12-03

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:
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
+
4 sets of:
Front Squat @4111 x 6 reps

C:
AMRAP for 12 min of:
Power Clean x 12reps @50/35kg
Over head Lunge Walk (2 laps across the longest part of the mat) @20/10kg
Sumo Deadlift High Pull x 12reps @50/35kg