Tue. Mar 21, 2017

ME LOWER

Warm-up

Police “Roxanne” Squats/plank
Play police’s Roxanne. Have people hold a plank on their hands. Everytime “roxanne” is said in the song, people get up and perform an air squat, then Immediately get back into a plank.

Weightlifting

Red: Squat

Opposite stance deadlift 

White/Blue: Opposite Stance deadlift vs. Bands
Max 1
1xAMRAP @80% vs bands
1xAMRAP @80% no bands

SWOD - Strength WOD

Open Option/PPT Option:
20-15-10-5
Back Racked Lunges (135/95) (total, not each)
Wallball (30/20)
*All from the ground

ACCESSORY WORK

3x
30 seconds bandy leg curls
Banded side steps
Max Time L-sit hold