Thursday: 9.14.17

13 Sep

AMRAP 5, 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 lateral Burpees

Rest 5 AMRAP 5, 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 lateral Burpees Rest 5 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 lateral Burpees *How this works is you will complete the Wall Ball BUY IN and then complete as many rounds of deadlifts and burpees with the remaining time. MWOD Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad.  Start at top again and move foot internally, slide bar down slowly.  Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side.  90 sec per leg

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