WORKOUT OF THE DAY – THURSDAY 10/4/18

Warm Up:

  • Agility Ladder Drill (3 min)
  • 4 min Double Lax T-Spine
  • 90 sec/90 sec Pigeon Pose
  • 2 min Ankle Floss

Mobility x 2: 8-10 min

  • 5/5 Lying Hip Rotations
  • 25’ Crab Walk
  • 5/5 Internal Squat Rotations
  • 25’ Bear Crawl
  • 10 x Muscle Snatch w/PVC

Lift:

  • 16 min BACK SQUAT EOMOM (8 Rounds)
    • 4 Quality reps per rd
    • Escalating in weight (add wt within your 1 min window)
    • but…stay under 75% of 1RM

WOD – Metcon Chipper:

  • 500 m Row
  • 30 x Alternating DB Snatches
  • 30 x Grass Hoppers (L+R=1rep)
  • 30 x Hang Power Snatch (Rx 85/65; S 55/35)
  • 400 m DB Farmers Carry (Same DB’s as DB SN: 2 db’s in ea hand)
  • DB Sn (Rx:40/30; S:25/15)

Results: