Friday – 072514

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Adam snatching his 90%.  No misses!

Warm-up/Injury Prevention
3 rounds not for time:
10 Hip extensions on GHD (weighted if possible)
10 Shoulder dislocates with PVC
10 Protract/retract push-ups
1 minute mobilizing whatever needed to optimize overhead squat

Workout of the Day
7 minute ladder:
8/5 calories on the rower, 1 handstand push-up
8/5 calories on the rower, 2 handstand push-ups
8/5 calories on the rower, 3 handstand push-ups. . .
Rest 2 minutes
then
7 minute ladder:
20 double-unders, 1 overhead squat (95/63)
20 double-unders, 2 overhead squats
20 double-unders, 3 overhead squats. . .

Post your scores to the Whiteboard.

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