Monday 11/12/18

veterans day.jpg

To all the veterans who have and continue to serve our country, thank you for your service. Tomorrow’s WOD is for you!

Warm-up:
Quadruped T-spine Rotation x 10/side
Hydrant x 10/side
Seated Hip CARS x 10/side

Mini-Band(knees):
Jumping Jacks x 10
Air Squats x 10
Lateral walks x 10/side
Supine Hip Extension x 10
Clamshells x 10/side

Band:
Pull Aparts x 15
OH Pull Aparts x 15
Sword Draws x 10/side
Chest Fly's x 15

Strength:
A: Back Squat 6 x 2 @ 90-95+% 
B. Weighted Pull Up 6 x 2

WOD:
10 Minute AMRAP
8 T2B (L1: Knees to elbows)
8 DB Thrusters (35/25)
12 DB Walking Lunges

Post:
Weighted Push Up 4-5 x 4