Monday 171113

Dynamic Warm-Up – Mobility

Prepare  for..

AStrength:

Alternate for 4-5 working sets

A1. Front Squat   4-5 reps @2221, AHAFA

Again, 2 down, 2 bottom, 2 up, 1 top (just enough to breathe and go again)

A2. Single arm bottoms up KB press, 3-8 per side.


B. WOD:

30 DB snatch 50/35, 40/25, 30/15

Run 400 with DB

30 slam ball 30/20, 25/15, 20/10

Run 400 with ball

30 KBS (American) G/B, B/Y, Y/O

Run 400 with KB

30 wall ball 20/14, 14/10, 10/8

Run 400 with ball

Cool Down