Samstag

20180714

Emanuel

Warm-Up
Tabatha Session
– 8 rds of Squats
– 8 rds of Push Ups
– 8 rds of Sit-Ups

Mobility
Squat Mobility Session Repeat 2 Times
– go into Squat – grab Toes – Stand up – stretch posterior chain 
– go into Squat – interlock fingers behind the head – open up the chest as much as possible in the squat position
– go into Squat – left hand to right toe – rotate over left shoulder to reach above the left shoulder
– repeat for the other side

Skill/Strength/etc.
Back-Squat
1RM with a 5-second pause at the bottom

WOD
20 min TIME CAP

• 150 Double Unders / 300 SU
• 20 meter Front Rack Dumbbell Walking Lunge* (22.5kg/15.5kg)
• 50 Dumbbell Thrusters (22.5kg/15.5kg)
• 20 meter Front Rack Dumbbell Walking Lunge (22.5kg/15.5kg)
• 150 Double Unders / 300 SU

*Front Rack – no placement of DB on shoulders!