Deload Week Day 3 WOD Wed 8-21-13

Deload Week Day 2 WOD Tue 8-20-13
August 19, 2013
Deload Week Day 4 Thu 8-22-13
August 21, 2013

Deload Week Day 3 WOD Wed 8-21-13

Julie looking strong on the front squat!

 
 Warmup:
Banded shoulder stretches then
4 rounds NFT
200M jog
7 Ring dips
7 Barbell push press
 
Shoulder Deload:
4 sets of 8 reps – push press at 40% to no more than 50% of your 1RM
 
Deload Conditioning:
NOT FOR TIME
2 Shuttle runs (30yd)
15 burpees
4 Shuttle runs
10 Burpees
6 Shuttle runs
5 burpees
 
Cool Down:
1) Easy row 750M
2) 30 ft walking lunges with trunk rotation
3) 30 ft hip opener drill (lunge/sampson/spiderman/hamstring)
4) Shoulder mobility with ball on bar – first rip and lats
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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