4
Sep
WOD 9/3/15
Warm Up: Run 2 Big Laps OR Row 750 then…
10 good mornings 45/33
10 air squats
3 rounds : FOCUS ON KEEPING A NEUTRAL SPINE
* Mobility: Shoulders and Hips: use the bands or active stretching .
Strength: Back Squat
65%, 70, 75%
7 -10 reps at each weight
Follow each set with KB Chest Press from the floor
2 minute rest between rounds
WOD: 21-15-9
Dead Lift 225/150
Over the Bar Burpees
Finisher: 100 Russian Twist 25/15