WOD-7/9/19

July 9, 2019

Warm up Wod:
50 Singles
10 Push ups
5 Dive Bomber Push ups
10 Hollow Rocks
20 Shoulder Taps

Banded Mobility:
15 Pass Throughs
10 OHS position Shoulder Shrugs
10 Overhead Squats
1 minute Each Side:
Banded hip distraction -Stretch, Circles and Pulses

Mobility:
Pec stretch
Straddle

Strength: Bench Press
1x5 @ 60% 1RM
3x3 @ 70% 1RM
1x3 @80% 1RM
1x1 @ 90% 1RM

14.2 variation
12 Min AMRAP
2 Rounds of:
10 Overhead Squats 95/65
10 Chest to Bar Pull Ups

2 Rounds of:
12 Overhead Squats 95/65
12 Chest to Bar Pull Ups

2 Rounds of:
14 Overhead Squats 95/65
14 Chest to Bar Pull ups 

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