Friday 4-21-17

Coach's thoughts on today:
Good luck!

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Metcon

  • Barbell Pyramid of Death (Time)

1-2-3-4-5-6-7-6-5-4-3-2-1
Deadlift
Power Clean
Thruster
Power Snatch
Overhead Squat
Back Squat
Snatch Push Press

Rx:95/65
Rx+:135/95