WOD - 090720

Complete the following:

3x5 Weighted Box Jumps

3x5 Natural GHR

Finish the workout with 3x10 Hip Extensions..

notes:

1) Rest 3-5 minutes between sets.

2) The weighted box jumps are performed jumping up onto a box 24â€-36†high. Preferably a weighted vest will be utilized, however dumbbells held at the sides may also be used as long as extreme care is taken for safety. Add enough weight so that these are challenging for five reps. Use the same weight for all three sets.

3) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.

Complete the following:

3x5 Weighted Box Jumps 2 25lb plates, jumps were onto a small bench

3x5 Natural GHR

Finish the workout with 3x10 Hip Extensions

A1 5 min of total body joint mobility (If clueless about this - educate yourself! Youtube is a great friend)

B1 Shoulder ROM and Stabilization routine X 2 sets / no rest 10lb plates and laid on a bench

C1 Ido's Squat Clinic Routine X 1 set

D3 Rotations into High Bridge X 10 reps

D4 Au Cortado X 10 reps

D5 QDR Rotational Push Ups -Beginner variation X 10 reps

only did two sets of d345.

Complete the whole D1-D5 circuit 3 times, without resting between exercises, but resting 90 seconds after the complete circuit.