Jun 2016

wod 2016-06-27

Upper Trap Release x 45/45 seconds
Prone PVC Pipe Pass Thrus x 10 reps
Ring Assisted Anterior Pec Stretch x 45 seconds

Two sets of:
Press in Snatch x 5 reps
Wall Slides x 5-6 reps
*If you have a hard time with the wall slides, then go to floor slides to ensure you have contact with your shoulders, elbows and wrists on the surface.

Dead Lift
10 x @50%
7 x @65%
3 x @80%

rest 2 min

Every 2 min for 12 min
5 x @70%

9min AMRAP, of:
Run 200M
Over Head Squats @40/30 x 8 reps
* OHS Should be light so you can focus on speed (16-24 seconds per set), scale as appropriate

3 sets, of:
Banded Hip Bridges x 30 reps
Rest 60 seconds
Reverse Hypers x 20 reps
Rest 60 seconds