Jul 2016

wod 2016-07-12

“A:
2 Laps, of
Run 400M @50%
Banded Hipflexor stretch 30/30 seconds

B:
Pistol Progression (3 set of each before moving to next)
1. Narrow Squat x 5 reps
3. Pistol, weighted counter x 5/5 reps
6. Pistols x 5/5 reps

C:
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

D:
6 Rounds for time, of:
Hang Power Clean x 10 reps 40/30kg
Doubble Unders x 50 reps

E:
4 sets, of:
Back raisers x 8 reps
Bird dog x 5/5 reps”””