150914

150919-Brandy-Rusica

Pre-Wod:
12 min AMRAP:
3 Inch-Worm-Up-Dawg
5 Pull-Up
10 WallBall
30 Dubz
1 Round Side-Butt
2 Minutes: Hip Flexion Archetype

Workout of the day for Monday, September 14th, 2015:
A.
15 min to build to a heavy BackSquat
*Banded Front Squat Mobility in-between sets to prepare for thrusters.
The purpose is not necessarily to PR. The purpose is to work on moving well, on good mechanics.

B.
3 Rounds for time of:
12 Thrusters 95/65
21 Russian KB Swing 70/53
12 Pull-Ups

“After Party”
5-Step Horse Stance:
1 min Frog
1 min Frog Rocks
30 Sec. Each Side, Straight Leg Frog Rock
3 x 1 min 5-Step Horse Stance

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