Friday, 4 August, 2017
WARM UP – MOBILITY
Pre squat mobility, PVC dislocates
WOD B
FRONT SQUAT X 3
Use a running clock:
A1) 15 mins to find a 3RM Front Squat
– Rest 2 mins –
A2) Every 2 min x 3 sets (@ 17, 19, and 21 mins) complete:
3 Front Squats @ 85-90% of A1
WOD B
LIT AF
3 Rounds for time:
400m Run
7 Hang Squat Snatches 115/75lb
7 Chest To Bar Pullups
7 Ring Dips
———————————–
LIT AF – RX+
3 Rounds for time:
400m Run
7 Hang Squat Snatches 155/105lb
7 Muscle Ups
ACCESSORY
1) 3 Rounds:
8-10 Wide/Pronated Ring Rows @ 3012 tempo
8-10 Strict Bar Dips – add weight if possible (you can scale to pushups if you did dips in WOD)
12 Bent Over Rear Delt Flies w/DB’s
—
2) Crossover Iron Scap
