November 12, 2017

lunge

Pre-Hab:
Straight Arm Pull
Bottoms Up
Scapula Push-Up

Warm Up:
100 Jumping Jack
-then-
20 Alternating Barbell Press
20 Walking Lunge
15 Hollow Rock
10 Jumping Squat
10 Arm Circles
High Kicks

SWOD:
1 Press + 2 Push Press + 2 Push Jerk
5 Sets

WOD: 
For Time:
75 Double Under
300m Row
30 Burpee Pull-Up
50 Double Under
600m Row
20 Burpee Pull-Up
25 Double Under
300m Row
10 Burpee Pull-Up

Competitor WOD:
Burpee Chest to Bar

Cool Down:
External Rotation Smash
Banded Bully
Banded Hip Extension