March 5, 2018

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 PVC or plate Bench lying overhead stretch
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 12 minutes
1 Squat snatch + 2 overhead squats @ 60 – 70% of max snatch

ALTERNATE BARBELL
Every 2 minutes for 12 minutes
2 Hang power snatch

STRENGTH/SINGLE LEG
3 sets of:
15 Barbell hip thrust with a band (above knee)
8 Dumbbell straight leg deadlift www.youtube.com/watch?v=R6KXyhU4nTY

PRESSING & PULLING STRENGTH
3 sets of:
Max effort unbroken or 4 ring muscle ups (8 strict pull-ups or ring/bar row)
Max effort unbroken or 8 handstand push ups (8 strict dumbbell press)

MOBILITY
1 set of:
1:00 (each side) twisted cross
1:00 (each side) pigeon stretch
1:00 frog stretch

18.2

Great job to all. Please submit your scores ASAP!

Also, check out the details of CharityWOD and our 9th Anniversary Party here: https://verostrength.com/charitywod-9th-anniversary-party-may-19/ 

Submit your favorite charity by April 1!