Monday 091817


Published September 18, 2017


PreWod

Warmup: 15 min
3 min mental prep/box breathing
400 Meter Run with the group,

Then

Quad Stretch
Knee to Chest
Side Lunge
Cradle Stretch
Walking Samson
Walking Spiderman
Solider Kicks
Toe Walk
Heel Walk

Barbell Warmup (empty bar)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats


Strength: Pause Front Squats (20 min)
5x5 @ 70%
with a 3 sec pause in bottom

Metcon: (21 min)
AMRAP 10
7 - Power Clean 135/95
8 - Bar over Burpees (lateral)
9 - Pullups

Rest 3 min

EMOM x 8
100m Sprints
***score total reps 1 round = 24 reps



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