Monday 7.2.18

July 2, 2018

 

 

Mob: SB calfs and feet (QOD: What was the last picture you took on your phone?)

 

Dynamic Warmup

 

Skill: Hip Hinge Sumo style

2x5 PVC hinge each side

2x5 ½ KB RDL

2x5 KB rdl to DL

2x5 PVC sumo DL

 

Strength: Sumo DL w. Chain

3x3 @ RPE 8

Between sets Wall Squat Breathing x 5

 

WOD: 5 round

1 min Tempo Run

2 Min rest

(250-275 yd)

 

Add’t: 3 rounds

Goblet step up x 8 each

½ knee 1 arm row x 12 ea

 

*** If on a rower for the wod preset them for 1:1 work to rest

 

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