Warm-up & ShedKickers for Week of 110509

Warm-up:  500m row OR 400m run

3 rounds of: 10 ghd sit-up, 10 back extensions, 10 inchworms

5:00 foam roll/mobility

 

Shedkickers for week of 110509:

“Amanda”
9-7-5
muscle-ups (ctb pull-ups)
squat snatch – 135# (95#)

7 rounds for time of:
5 deads – 275# (205#)
7 hspu
9 “L” pull-ups

For time:
200 double unders
5 front squat – 135# (95#)
150 double unders
10 front squat
100 double unders
15 front squat
50 double unders
20 front squat