Tuesday 8/28/18

if its important youll find a way.jpeg

Warm-up:

Side-lying windmill x 10/side
Spider lunge w/ hip lift + rotation x 5/side
Side Lunge x 5/side
Toe touch-Deep Squat w/ OH Reach x 10
Wall ankle mobility x 10/side
Bar
Clean Complex: RDL-Hang Pull-Hang High Pull-Hang Clean x 5

Workout:


A1. Hang Clean 4 x 5 @ 80-83%.
A2.KB Bottoms up Bench Press 3 x 10

(rope climb review)
WOD: 3 rounds for time:
400 m run
12 push press (rx: 115/75) (L1: 75/55)
3 rope climbs (L1: 10 rope pulls from floor or 10 pull ups).

Time goal: sub 12-15 min.

Post:
B1. SL Hip Extension 3 x 10/side
B2. Bird Dog 3 x 10/side