Jan 2018

wod 20180103

“A:
Deep Squat progression x 7/7 reps
Couch Stretch x 60/60 seconds
Ankle Pulses x 60/60 seconds

B:
Deadlifts
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 reps @ 85%
*Set 4 – 1 reps @ 85%
*Set 5 – 1 reps @ 85%

E:
SKY HOOK
3 Rounds, of:
Hang Power Cleans x 20 reps @50/35kg
Front Squats x 20 reps
Push Presses x 20 reps

D:
2 Sets, of:
Shoulder Front Raises with plate x 15
Banded Rotorcuff Retractions x 15/15 reps
Banded Pull-Aparts x 15 reps”