WOD Wed 6-26-13

Published by mattdcfm at June 25, 2013

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Where are you now vs. when you started with respect to bands, squat depth, mobility? We work the goats to change our weaknesses into strengths, not to punish our athletes!

Warmup:

5 minutes DU practice or 4 x 50 reps

Coach Lead DROM and barbell drills

Strength: Front Squat

5 Sets of 3 reps for max weight

Conditioning:

1 Rope Climb

10 GTO – 95/65

2 Rope Climbs

8 GTO

3 Rope Climbs

6 GTO

4 Rope Climbs

4 GTO

5 Rope Climbs

2 GTO

– Sub 3 strict pullups for 1 rope climb as necessary

Cool Down:

1) Walk/Jog 200M easy

2) Partner voodoo band – biceps – 5 min per partner

3) Double LAX ball – Quads & IT band