WOD-9/12/18

September 12, 2018

Warm-up
• 300 m Row
3 rounds:
• 30 sec Pigeon Pose
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Core: 4X30 secs

Bridge

Hollow Hold

 

Strength

Deadlift
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Conditioning
10 min Alternating EMOM:
• Even Min: Max Snatches 95/55
• Odd Min: Max Wall Balls 20/14 

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