Monday, 4 December, 2017

Workout of the Day:

Warm Up:

7 Minute AMRAP of:

8 GHD Sit Ups

8 Push Ups

8 Hip Extensions

8 Squats

8 Pull Ups

8 Dips

Skill:

6 Ring Rows & 6 Hang Power Cleans(95/65)

4 Transitions no Press Out & 4 Hang Cleans(115/75)

2 Transitions with Press Out & 2 Hang Cleans(135/95)

WOD:

“Nasty Girls”

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hang power cleans (135/ 95)

Cool Down

Banded Shoulder Distraction (2 min each)

Foam Roller Hip Smash (3 min each)