WOD for 21 JUN 2016

I know a bunch of us have Monday off so hit up this glory wherever you can!

Here is the WOD for Monday:

Warm Up:

Ankle Mobility 1 min each ankle

Squat Prep x 15 each side

Squat Therapy x 5 min *If possible, film yourself during squat therapy to check form

Mini Band Squats x 30

 

Strength:

2 Front Box Squats, pick load Every 1 min for 10 mins.

 

METCON:

Complete as many rounds as possible in 10 mins of:

Walking Lunge, 40 ft

10 Kettlebell Swing (Russian)s, 124/88 lbs

Handstand Walk, 40 ft

10 Dumbbell Push Press, 35/35 lbs

(Use the heaviest weight with good for that you can with the KBS. Good form is key!!)

 

Skills:

As many reps as possible in 10 mins of:

Pull-up, 1 min

Dip, 1 min

Pull-up, 1 min

Dip, 1 min

etc until 10 minutes is complete.

Max effort each minute. It should suck…a lot.

 

Have fun with this and plan on meeting back regular time on Tuesday!!!

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