Wednesday 4-18-18

Warm up:

3 Rounds:
:25 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop
20 Hip Bridge
5 Wall Squats w/ 3 Sec Hold
5R/5L Rotary Med Ball Toss

Mobility: Banded Super Hip Stretch, Super Front Rack

WOD

A) 15 min. Clock
Establish 1RM Front Squat. As you rest, complete 3 sets of max strict pull ups.

B) 3 Rounds:
15 Power Cleans (135/95)
3 Rope Climbs

 

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