Wednesday 9/20/2017

Warmup 2-3 Rounds

20 Second Each side banded Iso Hold

8 Jefferson Curls w/KB

10 Plank up resist rotation of the hip make sure hips lower and raise as the arms do

200 M Row


Deadlift

 

Fitness                    Performance

 

1 x 5                        60% x 4 x 10

                               60% x 1 x 10+

 

WOD

AMRAP 9 Minutes

9 KB Swings 53/35

9 Burpees

9 KB swings 53/35

9 Box Jumps 24/20