11/24/14 WOD

11/24/14 WOD

Monday 11/24/14

Warm-Up

Row/Run 400M

10-Wall Balls

PC Work-Make sure positions look solid. (Empty Bar, Work from the Hang)

Get Squat stations set up.

WOD

Back Squat 3, 2, 1; rest 3mins moderate weight rest as needed.
 

EMOM 10 Min 

Odd-PC TNG x 2 75% of 1rm

Even-20 DU

 

Accessory lifts

-Hip Extension Static holds (weight if possible) start at 10 secs.

-Bent over Barbell Rows 3X10-12

-Make sure you get these in, they’re important

Notes:
– get in warm up and move smoothly through the Back squat
– make sure the weight for the PC is snappy and good form if not drop the weight

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