3.11.17 “Sunday OPEN Burner 2”

March 12, 2017

Warm up:
2 Rounds at 80%
3 minutes Rowing
3 minutes Bike
3 minutes Single jump rope or Run

Mobility:
-Lacrosse ball upper thoracic
-roll lats
-peanott or KB smash psoas
-floss hips
-behind neck sotts press

STRENGTH
3-4 set @ 50-60% 1RM
3 Squat Snatches – practice

WOD
3 rounds
200m run
15 box jumps
10 burpees

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