Pre WOD
Hip Mobility by your coach…not long stretches being held prior to lifting!
Hip Mobility by your coach…not long stretches being held prior to lifting!
WOD
EMOM
Rx+/Rx
10×2 Front Squat @ 70% 1RM – Share bars!!
Then:
500m row for time, rest 3:00
Then:
50 Burpee for time.
EMOM
Rx+/Rx
10×2 Front Squat @ 70% 1RM – Share bars!!
Then:
500m row for time, rest 3:00
Then:
50 Burpee for time.
Post WOD
3x:20 Prone Cobra
3×10 Good morning with a pause at the bottom
Roll/Stretch
3x:20 Prone Cobra
3×10 Good morning with a pause at the bottom
Roll/Stretch
Results:
FS: 205#
Row: 1:39
Burpees: 2:43
FS: 205#
Row: 1:39
Burpees: 2:43
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