WOD NOTES:
Some strength and stability work today.
Make sure to use a challenging load while maintaining movement integrity.
Fitness and Performance
Dynamic prep
3 sets
Band good mornings x 8 reps
PVC T spine stretch in the rack x 30 seconds
Prone W-T-Y’s x 6’s
Strength/Stability
4 sets
Single leg KB RDL x 6-8 each
Rest 60 seconds
One arm DB Row x 10-12 reps
Rest 60 seconds
Earthquake BB shoulder press x 10 reps
Rest 60 seconds
Conditioning
EMOM x 10
Evens = 15 Calorie Row
Odds = 30 DU*
*if you don’t have DU then practice for 30 seconds each set
