6.13.18 Wednesday

Mob: SB Foot/Calf Smash x2m

Banded ankle squat on rack x :30s each (QOD:Where is your family from originally?)

Warmup:

Dynamic

Skill:

Plate step ups with Partner and MB toss

Strength: OHD squats

1x5 PVC ohd squat

1x5 BB ohd squat

5x3 @ RPE 7

WITH

90/90 hip lift x 5 breath

WOD:8 min AMRAP

Power Snatches x8 (95/65)

Bar over Burpees x 10

Post Stretch: 1-2 rounds

Piriformis Box Stretch x1min ea + Couch Stretch x1min ea