Monday September 11, 2017

(Shawn: Reach. Mike: Lift: Amy:Go!)

Strength Session:

Part A:

DB Bench Press

3 sets x 10 reps

**Go as heavy as you can and use the same weight on all 3 sets. Lay on a box or 2. Put your feet on top of the box if needed to prevent a large arch of your back.

 

Part B:

Ring Dips

3 sets x 10 reps

**Do the hardest version as possible based on your ability level

 

WOD:

3 rounds for time:

15 Sumo Deadlift High Pulls

20 Mountain climber Burpees (L+R=1)

 

**Spirit of the WOD**

Focus on efficient movement patterns today and moving quickly while remaining technically sound.  On SDHP, think “hips, shoulders, elbows.”  On burpees, watch the following video at 36 seconds: