Monday, February 11th 2019

Warm Up: (7-10 minutes)
Practice DUs for 3 minutes
10 Spiderman Lunges
10 Worlds Greatest Stretches
10 Cat/Cow
20 Second Clamshell R
20 Second Clamshell L
3-Way Banded Stretch

Strength/ Skill: Segmented Deadlift
5x3 at 60% of 1RM (rest 2 min between sets) 1 second isometric pauses at mid shin, and below knee during the reps.

WOD: 15 min AMRAP
15 Hang Power Snatches (95/65)
30 Double Unders/ 90 singles
15 Overhead Squats (95/65)
15/12 Calorie Row