19.05.2010

WOD

WARM UP  ROW 1000mt   Pace 1'45" <25 s/m (stroke/minute)
2x10 AIR SQUAT
3x5 WALL SQUAT

MUSCLE ACTIVATION>HIP FLEXORS: DOUBLE LEG BRIDGE (feet elevated, heels on box)   3x10

DEADLIFT  3x5
FRONT SQUAT 3x5

10 POWER CLEAN (explosive) @50% 3RM + 1' AIRDYNE (sprint 15", then easy, sprint 15" again, then easy)

1' THICK ROPE SUSPENSION HOLD

10' STRETCHING

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