WOD 12/8/17

Holiday Party Tonight
Starts @7PM
Wear That Tacky Ugly Sweater!

 

PreClass Work:
Foam Roll - Calve, Quads, IT Band, Upper Back, Lats
Stretch - Knee-to-Wall, Couch, OH Banded Distraction, Banded Ankle Distraction
10 Banded Skiers
10 Banded Pull Aparts
10 Banded Good Mornings
10 Banded Straight Arm Pulldowns
10 Banded Leg Pulldowns (Hamstring)

WarmUp:
Coaches Choice


A1) Front Squat
3x10 @70-75%
:30 Rest
A2) Banded Hamstring Curls 3x25
:30 Rest
A3) GHD SitUps 3x15
:60 Rest

C) 5 RFT:

5 Hang Squat Cleans @50% 1RM FSq
5 Strict PullUps
5 Box Jumps @30/24
5 Strict HSPU’s
**first set should be unbroken, scale as needed
(15min CAP)

G.O.A.T. Work
Lower Body Mobility:
1) Banded Ankle Distraction
2) Banded Hip Distraction

3) Lacrosse Ball Psoas Smash