Monday 5/21/18

Strength: Superset

10 KB Goblet Squats
Over under down / back
10 Russian KB Swings
Bear crawl down / Burpee broad jump back
A) Back Squat
B) Weighted Dip
5 @ 50%, 5 @ 65%, 3 @ 75%, (4 x 4 @ 85%)
*Warm up sets apply to both movements
WOD: For total reps
6 min AMRAP
10 Push ups (Scaled hands elevated, no progressive scaling)
15 Russian Swings (Rx+ 70/53; Rx 53/35; Scaled 35/26)
*Rest 3 min*
6 min AMRAP
10 Goblet Squats (Rx+ 70/53; Rx 53/35; Scaled 35/26)
15 Burpee box jump overs (Rx+ 24/20 jumps; Rx 24/20 may step; Scaled 20/16 may step)
Accessory: Accumulate 2 min ea side; minimum 30 sec holds
hip 90/90 position
Shoulder mobility reach