October 20th, 2016 | Category: WOD | Comments are closed |

10-20-16

 

•Warmup: Banded Lower body. 400m Run.
•Band Pull apart 20 reps.
•PVC shoulder dislocates 10 reps.
•Sotts Press 10 reps (use a bar if you can)

Daily Knowledge: Thoracic Bridges are a fundamental to gymnastics and build the ability to more easily get into and out of  handstands and also build flexibility and stability in the trunk and can be key to injury prevention in that area.

Black:

1. Power Clean 5×3

2. Sumo Deadlift 3×5

3. Bench Press 1RM

O/G:

1. Clean and Jerk 10×1

2. Sumo Deadlift 3×5

3. Bench Press 1RM

•ABS:  4 Minutes max V-Ups w/band

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