Mon. 17th

Pre Warm-Up
3 rounds
10 lunges
10 jump squats
+
20m crab walk
Warm-Up
Barbell Drills
Strength
A.) OT2min x5 @ 75-80% of 1RM C&J
1 PC + 3 FS + 2 Jerk
B.) Back Squat
4×8 @ 70%
WOD
5 RFT – 13min Cap
12 PC
15 WB

 

Rx: 115/75
Scale: 95/65
Masters: 75/55
Cool Down
1.) Row 1,000m – moderate
2.) Spend 3min in pike position

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