Wednesday 1-10-2018

Class Times: 5am (Alan), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

EMOM for 12:00 (3 rounds)

  1. 5 GHD Back Extensions
  2. 10 Hollow Rocks
  3. Good mornings / stretch hams, calves
  4. Jump rope

Strength:

  • Romanian Deadlift
  • 5 @ 40, 50, 60, 65, 70, 70%*
  • based off 1RM Front Squat, work from rack

WOD:

  • 3 Rounds
  • 20 KBS (53/35)
  • 20 Box Jumps (24/20)

Mobility:

  • 10 min
  • Child Pose, Runner’s stretch, Shoulder bands

 

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