Thursday 11/15/18

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Warm-up:

Band:

Foam roller t-spine rotation x10

Quadrupedhip circles x5/side each way

Banded hydrant x10/side

Toe touch-deep squat-OH reach with mini band x10

Mini-band plank X walk x10/side

T-push up x10

Serratus wall slide + lift x10

 

Strength:

A: Deadlift 6 x 2 @ 90-95+%
B. Quadruped t-spine rotation (rock back) 4 x 10/side  

WOD:
4 x 3:00 AMRAP:
10 Alternating KB/DB Snatch (55/35)
12 Box Jump Overs
14 Push ups
*1:00 rest between rounds 

Post:
Chinups/Weighted Chin Ups 3 x 6/MAX/4