Keweenaw Strength and Conditioning/ Lansing Branch
November 16, 2011
Buy-in
DROM
Shoulder mobility
500 m row
Review
Standing Press
Push Press
Skills
Knees to waist, knees to chest, knees to elbows (KTE)
WOD
For time:
3 rounds, individually timed:
Row 300 m
5 KTE
10 Push presses
Cash Out
Stretches:
Hams, Hip flexors, Glutes, Shoulders, Achilles, Back, Abs
Bridging
Ceci: 3:09, 2:48, 2:31
Kari: 2:53, 2:35, 2:38
AWESOME! Way to push through the rounds!
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