WOD 5.7.15 Thursday

Warmup:

  • Agile 8
  • Primal Squat Hold: 45sec + 15 air squats
  • Shoulder MOB: banded distraction

A. 10-10-5-5-3-3-1-1

  • Pause Back Squats- 2 sec at rock bottom (from rack)
  • Strict Shoulder Press (from the floor)
  • Rest as needed

B. 14-12-10-8-6

  • Slam Ball
  •  DB or BB Thrusters
  • Run 100m

C. KB Core

30 seconds each

  • 2-ct rollup 2 hand (hold horns; bell on chest)
  • 2-ct rollup LT
  • 2-ct rollup RT
  • 2-ct rollup 1 arm up LT
  • 2-ct rollup 1 arm up RT

D. MOBility

  • Couch Stretch: 1 min/leg
  • Roll Out:
    • Quads
    • IT Bands
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