Tue. Feb 21, 2017

ME LOWER

Warm-up

Partners:
30 second rounds:
A- Bike
B- 1st round, Squat. 2nd round, Lunge. 3rd round, inch worm
Switch

Weightlifting

Red: Squat

Back Squat 

White: Squat
5-5-5 Heavy
1xAMRAP @80%

Back Rack Lunge 

4x5 (each) Back Racked Lunges

SWOD - Strength WOD

Open option:
12 min AMRAP:
60 cal Row
50 Wallballs (20/14)
30 Toes2Bar

PPT option:
4 Bouts of Supersets, each AFAP:
20 Cal Row
10 Heavy Wallball (30/20)
Shuttle Sprint (5yds, back, 10yds, back)
1 Broad Jump
*Rest as needed Between bouts

ACCESSORY WORK

3x10 Partner or Band assisted GHR’s
Hip Circle walk/side steps