10.7.19 Monday
October 6, 2019
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
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