Don’t forget!
This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/
Sign Up Now on Mindbody!

Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim / Dizingoff

Strength:

Barbell lunge
2xwarmup
3×5+5
add 2.5 kg from last week
then

Metcon:
9 min AMRAP

4 weighted pistol 12/8
6 Knee jump (scale to box jump)
8 TTB

 

Intermediate WOD

Independent Part:
Quad+Hip mobility drills (15 min)
Front Squat: 5×5
then

Class: 19:00
15 min:
Establish 1RM Clean.
then

“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

*9min time cap.

Post your results to the Whiteboard.