Workout Sunday Nov. 23rd

Warm up 

500m row

follow-ed by 2 rds

  • 10 ring rows
  • 10 bird dogs
  • 10 lateral band walks – VIDEO hip development
  • 10 banded crossover chop
  • 10 air squats

Stretching and mobility 

  • Psoas smashing with Lacrosse ball
  • samson stretch

EMOM (7-15 reps each) 

  • Wall Ball
  • Row for cal
  • burpees

DEADLIFT     

  • Shins touch the bar
  • Shoulders back/stand tall
  • Maintain lumbar curve
  • Deep breathe and hold while lifting
  • Weight remains on heels
  • Arms stay straight (arms do NOT rebend at any time)

WOD AMRAP 8:00

  • 4 Pushups
  • 6 Squats
  • 8 Deadlift 

7:15 AM results

WP_20141123_08_09_24_Pro

7:15 AM results

8:45 AM RESULTS

WP_20141123_09_40_22_Pro

8:45 AM RESULTS

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