WOD Thu 8-9-12 : De-load cycle – Day 4

WOD Wed 8-8-12 : De-load week – Day 3
August 7, 2012
WOD Fri 8-10-12 : De-load cycle – Day 5
August 9, 2012

WOD Thu 8-9-12 : De-load cycle – Day 4

Bob gets above the line with the wallball

Warmup:
500M Row
3 rounds of:
30 sec squat bottom hold
5 reps spiderman stretch each leg
10 x leg swings/DROM each leg
10 x arm circles/DROM each arm
10 pushups
10 PVC pass throughs
Pick one Rack/Receiving position mobility drill and work it for 2 minutes
 
Skill work: 
Goat training – pick your 2 worst movements and drill/practice perfecting your form for 15 minutes
 
WOD:
4 Rounds for time:
10 Med-ball clean-wall balls
15 pushups
 
Cool down:
Minimum 2 laps walk/jog, mobile DROM with lunges, leg swings, arm circles
15 situps after each lap
 
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