Main - Group WOD
Warm up (No Measure)
2 rounds of mobility
Lat/T-spine mobilizations x 10 reps
Bar hang (hollow hold) x 30-60 sec.
3 sets, 20 russian kettlebell swings unbroken
Metcon (AMRAP - Rounds and Reps)
15 Plate Ground To Overhead (45/25)
35 Air Squats
*Lifting odd objects: Use a clean and jerk technique to bring the plate from ground to overhead. You only have to touch the floor but make sure overhead position shows full extension.
Quads/hip flexor/ TFL
Back: lower to upper
Shoulder w/ green band
Posted on Mon, March 23, 2015