CROWEWSHAKE

WARM UP:

400 M. Row or Run

2 Rounds

10 Pass Throughs

10 OHS

10 Good Mornings

Then:

Hip Mobility

SKILL:

3 Rounds (At a Walking Pace)

8e DB Row

10 Assisted Glute-Ham Ext.

10 Bar Roll Outs

10 Strict Pull Ups

LIFT:

Front Squat

3 @ 70%

3 @ 75%

3 @ 85%

2 x 3 @ 90%

WOD:

“GRIP & MOVE”

21-15-9

C2B Pull Ups

KB Swing (70/53) (53/44) (44/35) (35/26)

POST WOD:

Mobilize & stretch

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