Wednesday 200408

Warm Up/Mpbility:

2 Rounds-
30 Jumping Jacks
10 Samson Lunges
10 BW Squats
10 Cossack Squats
10 Good Mornings
then
5-1 Walkout Push Ups
1 min. Pigeon Stretch (each side)

Strength:

4 Rounds (2 right front rack/2 left front rack)
7 Upper Half DB Front Squats (perform 7 reps only squatting halfway down)
7 Lower Half DB Front Squats (perform 7 reps squatting from the bottom to only halfway up)
7 Full DB Front Squats

*Each round should be done continuously without putting the weight down
-Rest 2 minutes between rounds

Met Con:

"United in Movement WOD #4"

AMRAP 9
30-20-10
Hang DB C&J (alternating)
Ab Mat Sit Ups
30-20-10
Hang DB Snatches (alternating)
Ab Mat Sit Ups
*checkout unitedinmovement.org for scaling variations