May 18, 2017

push-up

Pre-Hab:
Leg Swings
Monster Walk
PVC Pass Through

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

SWOD:
Double Under Practice
OR
Muscle Up Progression

WOD: 
21-15-9 For Time:
Calorie Row
Kettlebell Snatch Per Arm
Ring Push-Up

Competitor WOD:
62#/44#

Cool Down:
Doorway Stretch
Seated Forward Fold
Pigeon Pose

Extra Credit:
40 GHD Sit-Up

Switch Barbell Club:
Power Snatch, 1 Rep Max
Power Clean, 1 Rep Max
Overhead Squat, 5 Rep Max