WOD-9/14/18

September 14, 2018

Warm-up


• 300 m Row
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
Strength

Shoulder Press 

• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85%
Core
3 rounds:


• 10 Hollow Rocks
• 10 Evil Wheels
Conditioning


21-15-9 reps
• Power Cleans 135/95
• Handstand Push-ups
• Toes-to-bar

Cash out: 4x10 DB Strict Press
4x12 DB Row
3x10 DB horizontal and lateral raises  

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