Tuesday 12-3-13

 In WODs

As you know, we are huge fans of mobility and proponents of you doing it before and after class.  As such, Harrison will be programming pre-WOD mobility based off of Mike’s Warm Up and WOD programming.  We will do it together for this first day, but when you arrive early to class, start doing it as additional warm up!

We will get you some videos and such posted as we go along 🙂

Pre-WOD Mobility

5 minutes -4 direction banded hip distraction (1 minute each direction, 4 minutes each hip)

 

Warm Up

750m Row + Mobility

 

Skills

Over the Bar Burpees

Alternating Reverse Lunges

 

WOD

A. Back Squats 5×3 use same weight each set

B. 10 min.
10 Over the Bar Burpees
20 Alternating Reverse Lunges (135/95)
If bar is dropped, 5 burpee over the bar penalty

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