Thursday, December 26, 2019

12/26 Thursday


Warm Up 
A- Mash- t-spine and hamstrings on box
Activate- 2x 5m lateral band walk + 12 banded good mornings

B- Warm Up
Barbell complex #2
Snatch grip deadlift/ Hang power snatch/ Snatch grip push press/ OHS/ Full snatch

Skill
Deadlifts

WOD
12x
30:30
-Deadlifts w/110# m/165#
-Row for calories

GoFit
Warm Up 
A- Mash- t-spine and hamstrings on box
Activate- 2x 5m lateral band walk + 12 banded good mornings 

B- Warm Up 
DB complex warm up #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill
Movement standards

WOD
5x
30:30
-Air bike
-DB squats
-Rowing
-DB shoulder to overhead 



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