Thursday 092817


Published September 28, 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: Front Squats (20 min)
2x5 @ 80%
2x3 @ 85%
3x2 @ 90%

Metcon :
Rx for time
100-cal. row, switch as needed
100 toes-to-bars, total

Scaled for time
100-cal. row, switch as needed
100 hanging knee raises, total



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