October 17, 2016

October 17, 2016

dynamic :

6 minute clock

partner warmup of :

24-18-12-6 wall ball

48-36-24-12 single unders


mobility :

a) banded hip distraction


Back Squat - 4 sets of 4 every 2:30


notes :
- finish heavier than last monday.
- can build set to set or stay at the same weight.


18 minute emom of :
a) calorie row x  6-20
b) wall ball x 10-25
c) double unders x 10-60

notes :
- score = lowest round of each added together.  8 calorie row + 11 wall ball + 25 double unders = 44.
- great day to practice double unders if you don't have them. reflect on cues given last tuesday. 

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