9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

May 13, 2014

May 12, 2014

Warm Up: 2x Hip Mobility Drill, 

20 Dirty Dogs, 20 Donkey Kicks

3x 5 Wall Squat/ 5 Goblet squat/ 10 KB Swing

 

1) Back Squat: 1×8@65%, 1×8@75%, 1×4@85%, 1×3@90%

2) Front Squat: 3×3@75%, 2×3@80%, 2×2@90%

(optional depending on how you feel after Monday’s wod and the squat work)

3a) For Time:

50 Banded Good mornings, 50 Burpees

25 Banded Good Mornings, 25 Burpees

3b) Mobility work for the remainder of class

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