11.2.09 - Monday - Density Cycle - Double Swipes

5:30 PM
Intu-Flow - Intermedite/Advanced mixed

Density Cycle
Dbl Swipes - 15#s - 12x9 on the minute

Supplemental work
A1. Dbl MP - 32kgs - 3x5
A2. RR - 32kgs - 3x5/5
B1. Dbl Snatches - 24kgs - 2x5
B2. Dbl FSQ - 24kgs - 2x6

Compensatory work
Plow - x2
Neck rolls
Locust
Seal walk
Sleeping warrior to Down dog
kneeling side bend
seated spinal twist
tripod
forward fold - x3 - each time i went deeper with my hands, my mid spine popped - felt awsome