August 10, 2017

coach

Pre-Hab:
PVC Pass Through
PVC German Stretch
PVC Good Morning

Warm Up:
2 rounds:
Shuffle Shuttle
10 Jumping Squat
High Kicks
20 Alternating Press
-then-
2min Triceps Smash
1min T-Spine Smash
30 Scapula Push-Up

SWOD:
Strict Pull-Up
Set 1RM

WOD: 
3 Rounds for Time:
400m Run
5 Wall Walk
10 Thruster

Competitor WOD:
165#/115#

Cool Down:
Fire Log
Cat Stretch
Banded Bully

Extra Credit:
30 Hollow Rock

Switch Barbell Club:
Power Clean On 2 Inch Riser
2×3/65%, 3×3/70%
Split Jerk
5×2/75%
Pendlay Row, Heavy Set of 5 – Increase From Last Week
5-5-5-5-5