Thursday, 24 November, 2016
WARM UP – MOBILITY
Dynamic hip openers
Banded glute/squat warmup
WOD A
BACK SQUAT X 5
E2.5MOM x 5 sets:
5 Back Squats @ 70-75% of 1RM
WOD B
POWERBALL
27-21-15-9 reps for time:
Hang Power Cleans 135/95lb
Wall Balls 30lb 10′ / 20lb 9′
—
-You must be able to get AT LEAST 10 reps unbroken with the weights you choose for both movements
ACCESSORY
5 mins easy cool-down row or bike
Crossover Recovery
Stretch quads and hips
