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20141117 MONDAY
Today’s WOD WARMUP (10) Squat Prep Run/Row/Skip 2-3 Rounds: 10x Glute Walks 10x Banded GM 10x Russian KB Swings 10x Samson Walking Lunges
Dynamic Stretch during QOD
STRENGTH 15 minutes to work up to a 5 Rep Max Back Squat Goal should be 80%+ of 1RM Back Squat From the rack, hip crease below the knee. x 5 : 100%
WOD There will be a 1 minute rest between Tabata’s Tabata Squats 20s Work /…
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WOD
So proud of everyone this weekend, volunteers, competitors, and everyone who came out to support us. Full post/update coming soon, but THANK YOU, you’re awesome.
Today’s WOD WARMUP 500m Interval Row (300/100/100) 2-3 Rounds (while waiting for rower) 10x Banded Good morning 10x Glute Walks 10x Slam Balls (make them pretty) 10x Glute Walks
Dynamic Stretch + posterior chain roll/mobilize + Squat…
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