WOD 7.17.15 Friday

Warmup:

• Run 500m
• Agile8

A. Back Squat

• 7×1
• work up to a heavy single rep within 7 sets

Then, Drop-set:

• 1 set for max reps at 50# under your heaviest set

B. Strict Shoulder Press:

• 3-3-3-3-3
• Rest 2 minutes
• all sets should be between 80-90% of 1RM

C. AMRAP 10

• 15 lunges/leg
• 10 Ab rollout (use barbell or trx/rings)
• 15 lunges/leg
• 20 situps

D. Banded Shoulder Stretches:

• “Tebow”
• Over Shoulder
• Cross-body
• Behind Back

+ Pigeon Stretch- 1 min/leg