6.15.18 Friday

Mob: Softball Piriformis/Hip Flexor x2m (QOD:Favorite Condiment Ketchup, Mustard, Mayo, Hot Sauce, Horseradish?)

2 rounds:

MB Box jump x 5

Inch worm w. Push up x 5

Ring row x 10

Skill: MB clean tech

2x5 of each

MB shrug

MB partner

MB pause clean (pause at Shrug)

MB Full clean

Strength: Front squats

3x3 (pause on 1 & 3) @ 70-75%+ 3x5 breaths 90/90 Hip Lift between

WOD:

3 RNFT

BB glute bridge x 10

KB Front rack walking lunge x 30 yds

1 arm KB row x 8-10 each