WOD 2.17.14 Monday

A. Front Squat

  • 5-5-5-5-5

B. EMOM 20

  • Minute 1 = 1 Plyo Push up, 1 KBS (40/30), 1 KB Sumo Squat Jump
  • Minute 2 = 2, 2, 2
  • Minute 3 = 3, 3, 3
  • Minute 4 = ETC…*Go as high up into the ladder as possible.  Once you fail to finish in that minute, start back at 1, and work back up.

C. Stability- 3 sets

  • 10/side 1-leg hip bridge
  • 10/side Hi plank with reach under/ hi-rotation
  • 10 Superman (3 sec hold)
  • 10 Ring V-outs (3 sec hold)

D. Mobility

  • Couch stretch w/ banded distraction
  • overhead banded stretch
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