28 July 2014

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Warm Up: Jog, Squat Mobility, Shoulder Mobility
Strength: Front Squat – 8,2,6,2,4,2
WOD
50 Lateral Hops
10 Power Cleans (155/105)
500m Row / 400m Run
10 Squat Cleans (155/105)
500m Row / 400m Run
10 Power Cleans (155/105)
50 Lateral Hops
Cool Down – 3 rounds, 1 min each
Dead hang (in hollow position)
Hollow hold on ground
Arch (superman)
then 3 minutes of foam roll on quads

 

 

 

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