Sept 08 2016

Sept 08 2016

WOD NOTES
Lower body strength work today.

Fitness and Performance

Back Squats to parallel

6 sets of 3
3 sets @65%, 3 sets @75%

RDL
4 sets x 8 reps

DB Weighted Russian step ups
3 sets x 6 reps each

Sport

Dynamic prep
Prayer stretch x 60 sec
Half kneeling wall clock x 6 each
Wrist stretch x 2 minutes

Hang power clean
5 sets x 3 reps @75-80%

Every 90 seconds x 9 sets
1 Jerk @75-85%

Sumo Dead lift
Find 5 RM

RDL
3 sets x 8 reps

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