October 12, 2017

fight

Pre-Hab:
Banded External Rotation
Banded Internal Rotation
Bird Dog Push Up Plus

Warm Up:
2 Rounds:
30 jumping jacks
High Kicks
Crab Walk
15 Push-up
15 PVC Pass Through
15 Superman
15 Hollow Rock

SWOD:
Kipping Practice
Muscle Up Practice

WOD: 
For Time:
200m Run
15 Clean and Jerk
200m Run
30 Toes to Bar
200m Run
45 Wall Ball
200m Run
30 Kettlebell Swing
200m Run
15 Weighted Lunges
200m Run

Competitor WOD:
155#/105#
30#/20#
88#/62#

Cool Down:
Banded Bully
Cat Stretch
PVC German Stretch

Extra Credit:
100 Double Under

Switch Barbell Club:
Slow Pull To Power Position Clean, Light Weight
Power Clean, Pause At Knee
5×5/75%
Pendlay Row
5-5-5-5-5