Monday, 27 February, 2017

WARM UP – MOBILITY
Dynamic warm-up
Green band anterior (high lunge) + Posterior (low lunge) hip opener stretch (~30s each/side)
Green band front rack stretch

WOD A
FRONT SQUAT X 3
5-6 min warm-up time then:
EMOM x 10: 3 front squats @ 65-70% of 1RM across.
Goal should be to use the same or similar weight on all sets. Focus on perfect mechanics and speed out of the bottom on every rep.
The goal is NOT to build to a heavy 3 or 3RM.

WOD B
Spend 5-6 min reviewing/warming up thrusters + kipping pull-up technique.
Partner up complete WOD in 2 heats staggering by 4-5 minutes.

JACKIE
For Time:
1km Row
50 Thrusters 45/35lb
30 Pullups

ACCESSORY
Spend 10-15 min on a 3-4 min cool down (bike/row/run) then roll / stretch / mobilize.