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Thursday February 19th

By 15th February 2015No Comments

Warm up: 3mins of single leg skips:
oh squat holds at 3 levels(1/4,1/2,full) with 10x pass throughs. Squat hold at 90* with hip circles. Drunk birds

Movement prep: Behind the kneck front rack mobility, squat swingers, reach for the stars and scopians

Strength: Front squat:
15mins to build to a heavy 1rep of
3sec hold in bottom, 6 sec hold at top(tight tummy, glutes switched on) 3sec at bottom

WOD 5rnds:
curb run
2 wall walks
4 push press
8 burpee over the bar
4 push press
2 wall walks

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