17

Dec 2015

WOD 2015-12-17

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 – 3 reps @75%
*Set 2 – 2 reps @80%
*Set 3 – 1 rep @85%
*Set 4 – 3 rep @80%
*Set 5 – 2 rep @85%
*Set 6-8 – 1 rep @90%

C:
5 Rounds for time of:
Muscle Snatch @20/15kg x 12
Pushups x 12
Jumping Lunges @20/15kg x 12