WOD 5.21.15 Thursday

Warmup

  • 200x jump rope
  • 45s/side Couch Stretch + Lunge stretch
  • 20 shoulder circles (FWD&REV)
  • 5 Forward Roll (or 5 Shoulder Roll)
  • 5 Candlestick to standing
  • 20 Hip Bridge
  • PVC Pass thru/halo
  • 10 PVC Good AMs

A. Deadlift

  • 5 x 5
  • As heavy as possible for each set.

B. Gym-nasty: 3 sets

  • 3 Ring ball up
  • 3 Skin the cat
  • 8/ leg Pistol Squats

C. Core 2x

  • 1 min elbow plank
  • 10 Superman
  • 10 Hip Bridge w/ cross-shoulder reach
  • 15sec Hollow Hold
  • 15sec Arch Hold
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