Flashback Friday.
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Finishing up first half of de-load leading into our 2018 season.
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A. 7-9 min of Dynamic warmup – if with group, stick together.
A2. Warmup wod
3 rds of strict Cindy
+
25 bb thrusters
25 bb ohs
+ ind focus for positioning / Mobility
B. Muscle snatch – heavy triple and single
C. 500m row X 4; rest 2:30. Hard efforts
D. Afap
50 Strict Hspu
50 t2b
100 double unders
25 s to overhead (axle)- 155/105
90′ front rack walking lunge ^
E. Becomplete:
-weighted ghd back ext 4×15
– 4×12 Russian med twists
– dB sa alt row 7-9 heavy reps x 4 sets
– ring support exteenL static holds :14 on :16 off x 7-9 sets
– crossover symmetry