Monday 28 January 2019


Published January 26, 2019


warm up

5 x 5 pass thru / 10 behind neck press

20 arm circles

kneeling arm stretch - 60 sec

60 sec calf / lunge / pigeon stretch 

2 x 30 sec kb squat holds

 

ohs w pvc x 10

ohs w bar x 5

ohs w med wt x 5

 

OHS 

10 x 3 @ 75% - every 90 secs

 

warm up 

10 up / down dogs

front rack stretch - 60 sec

5 hang squat clean w empty bar

5 squat clean w med wt

5 squat clean w wt 

 

WOD - 3 rounds

row 1000 m

10 squat cleans ( 115 / 75 )

10 Shoulder to OH ( 115 / 75 )


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