9.18.19 Wednesday

September 18, 2019

 

 

 

Folder in Bin Please  =) + Corrective Sheet

Mob: 

SB: Feet/ Calves x2m 

Ankle Dorsiflexion x10e

 

Would you rather spend the night in a luxury hotel room or a campground surrounded by beautiful scenery?

 

2 Rounds:

MB Clean x10 

Box Jump x5

Elevated Heel Touch x5e

Row 250m 

 

Skill: Clean Complex

PVC 1x5 Oly W/U 

BB 1x5 Oly W/U 

 

W/U: 2 x 3HPC + 3HSC + 3FS

(40-60%)

 

E3MOM x 3 Sets

3 HPC + 3HSC + 3FS

(60-65%)

 

WOD:  “Jumpstart” 

16m AMRAP

20 Cal Row

20 Pistols Squats* 

20 Box Jump Overs (24/20) 

20 DB P. Cleans (fl) (50s/35s)

 

*if no pistols = Rev Lunges with one DB

 

Cool Down:

2:00 Light on rower

2:00 90/90 Breathing

 

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