Friday December 10, 2021

Warmup

2:00 Bike or Row

10/Arm Banded SA OH Press

20 Banded Good Mornings

20 Banded Straight Arm Pull Downs

10/Side Banded Paloff Press

10 Banded Hamstring Curls https://www.youtube.com/watch?v=LtTcXXgeRYo

Mobility

Couch Stretch :30/Side

Wall Hinge Stretch :30

Skill/Strength

Front Rack Lunge 4-5x8

If front rack mobility is an issue, put the bar on your back, or do kb goblet lunges.

Then, spend a few minutes warming up push presses and deadlifts. 

WOD

AMRAP 7:

15/12 cal row

10 shoulder to overhead

Rest 3 minutes

AMRAP 7:

15/12 cal bike

10 deadlifts

Your score is the total rounds/reps accomplished.  You can start with either the shoulder to OH/row or deadlift/bike.

F:  light barbell

P1:  115/75 shoulder to OH; 225/155 deadlift

P2:  75/55 shoulder to OH; 165/115 deadlift

C:  135/95 shoulder to OH; 255/175 deadlift