6.18.18 Monday

Mob:

FR low back and hamstrings + Ankle Walks x50y ea (QOD: If you could change one thing about yourself what would it be?)

Warmup:

Seated rope pulls x3

Band Good morning x 15

Dynamic Spider man x 5 each

Skill: Sumo DL

2x5 each PVC hip hinge (wide stance)

Then with KB 2 rounds:

Sumo stance ½ RDL x 10

Sumo Stance RDL to DL x10

Strength: Sumo DL

4x5 @ RPE 7

• 4x5 Wall Squat Breathing w/ MB Between legs

WOD: For Time 25 min cap

400 M run

50 pistols or Goblet Squats (55/35)

5 rope climbs

400 M run

40 pistols or Goblet Squats (55/35)

4 RC

400 M run

30 pistols or Goblet Squats (55/35)

3 RC

400 M run

20 pistols or Goblet Squats (55/35)

2 RC

400 M run

10 pistols or Goblet Squats (55/35)

1 RC