Oct 3

Friday – Random

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For those of you competing Saturday at Gladiators Throwdown, I would suggest taking the day off or even better would be active rest (rowing/running lightly) and mobilization.

Warm Up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD
14 Minute EMOM
Odd: 3 Clean and Jerks
Even: 10 Wall Balls