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Mon 9- 21- 15

Posted on Sep 20, 15

Warm Up:

Spend 6 mins foam rolling

2 min IT bands

2 mins adductors

2 mins glute/ piriformis

then

5 sit to stands

10 russian baby makers

20 mountain climbers

20 plank shoulder touches

30 sec samson stretch

 

Pre Game:

9 min AMRAP:

9 pull ups (c2b if possible)

6 burpees over the bar

3 clean and jerks ( 165/115)

– rest 5 mins then begin WOD

WOD:

4 Rounds:

15 med ball slams (20/14)

15 kbs (53/35)

15 t2b

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