Monday.June 12.2017

Warm Up

Banded Posterior Ankle Distraction 1 min/side 

Lateral banded step overs x 20 

Paused squat press outs x 8 (10-25lbs) 

jumping squat x 5* 

*dont connect the squats, reset the feet each time

 

WOD

9 MIN AMRAP

3-6-9-12-etc....

Hang Power Clean (95,65)

Bar Facing Burpee

 

5 rounds for quality (scale down to three rounds if not enough time) 

:30 supinated grip DL hold @ 50% 1RM 

Alternating Shoulder Taps x 10 w/ 3 sec hold 

:30 1 arm overhead hold @ 33% 1RM Strict Press 

5 Single arm bent over row @ same weight