10.7.19 Monday

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Hip flexors, glutes x2m 

Banded Groiners x50 

2 Rounds:

MB Cluster x10 

Box Jump x5

KB SDHP x10 

Skill: Front Squat

Air Squat x10

Goblet Squat x10

PVC Front Squat x10

BB Front Squat x10

W/U 3-4x3 @ 40,50,60%

Strength: Front Squat

3x3 (3 sec pause @ bottom) @ RPE 8 + Weighted Plank x30-45s

WOD: “Fight Gone Bad” *PR Tracker* 

3 Rounds

1:00 Wall Ball (20/14)

1:00 SDLHP (75/55)

1:00 Box Jump (20”)

1:00 Push Press (75/55)

1:00 Cal Row 

1:00 Rest

Record in PR Tracker