THURSDAY 09/28/2017

WEEKLY CHALLENGE

DO THE COMMON --UNCOMMONLY WELL

  • 50 HAND STANDS OR PRACTICEHANDSTAND WALKING

  • 30 RING DIPS

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WARM UP

3 ROUNDS

  • 15 JUMPING JACKS

  • 10 JUMPING AIR SQUATS

  • 10 LUNGES

THEN

  • COUCH STRETCH

  • SAMSON STRETCH

  • STANDING STRADDLE STRETCH

  • SEATED STRADDLE STRETCH

  • PVC SHOULDER PASS THRU

 

STRENGTH

BACK SQUAT (ADD 20LB TO 1 RM)

50% X 5 -- 63% X 5 -- 68% X 5 -- 77% X 3 -- 86% X 1+

WOD

  • BACK SQUAT

  • OH SQUAT

  • AIR SQUAT

  • RING ROW