May 9, 2017

Wednesday 2017.05.10

Warmup
Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time:
10-12 GHD hip extensions
10-12 push-ups
12-15 air squats

WOD
Back Squat: 5-5- 5-5- 5
In between efforts, hang from a bar for 30 seconds. Each time, pay attention to something different and how it feels (grip, lats, shoulder blade position, etc.). Squeeze your glutes, point your toes, alternate between a straight, hollow, and arch position. After the last set of squats, tie it all together and hold a hollow hold for as long as possible.

Post loads to Comments.