9/2/2014

9/2/2014

Dynamic :

A) Lunges x 30
B) Air Squats x 15

Mobility :

A) Quad Smash
B) Partner Lower Back stretching

Hybrid Kettlebell Swings (8 Minute EMOM perform 10-12 reps)

Range of motion between that of Russian and American KB Swings

Front Rack Lunge (10 Minutes to build to a heavy 10 step set. )

Metcon Partner WOD

For Time:
400 Meter Weighted Run (20/14)
Thrusters (95/65) x 30
200 Meter Weighted Run
Thrusters x 20
100 Meter Weighted Run
Thrusters x 10

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