November 29, 2017

28
Nov

November 29, 2017

GROUP WARM-UP
2 Rounds
:30 ski
5 deadlifts
5 hang cleans
5 shoulder to overhead
*1st round empty barbell->light weight

METCON
For time:
5 rounds for time:
8 burpees over bar
6 deadlifts RX+ 185/125 RX 135/95 M55+ 115/75
4 hang cleans RX+ 185/125 RX 135/95 M55+ 115/75
2 shoulder to overhead RX+ 185/125 RX 135/95 M55+ 115/75

Directly into:

500m ski erg
*20 minute time cap

SHOULDER DEVELOPMENT
5 Minute EMOM of:
5 Dumbbell close grip push-up
5 Dumbbell supinated grip curls
5 Dumbbell bent over rear delt raise

MOBILITY
1 set
1:00 each side twisted cross
1:00 each side couch stretch
1:00 each side lizard stretch
1:00 each side pigeon stretch

HAPPY BIRTHDAY DOLF!