Monday. 2.23.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 10 OHS. 10 pullups. 5 BB box squats.

REVIEW: Box Squat. OHS. Pullup.

S: Box Squats. 2 reps EMOM for 10:00 at 65% of your 1RM back squat. WORK ON TECHNIQUE AND EXPLOSIVENESS!

C: 3 rounds. AMRAP in 3:00 work/:60 rest:

10 OHS 95/65
10 Pullups

Record total reps for each round to board.

LIII: 5 OHS and 5 pullups

LII: 10 OHS and 10 B/A pullups at weights and bands of choice

LI: 10 OHS at weight of choice. 10 ring rows.

PWMOB: Lax ball in C/S/B/G. Pigeon Pose. Hip flexor. Rollout lats.

Advanced: 60% of OHS 1RM

Endurance: None

The Mar:

EMOM for 5:00. AMRAP of Sit to stands in :20/rest :40


S: Same as class at weight of choice.

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