Mon – 18th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
3 rounds
10 lunges
10 sit-ups

 

Warm-Up
Dynamic

 

Strength
A.) Back Squat
1×1 @ 97.5%
1×5 @ 87.5%
1×10 @ 77.5%
1×8 @ 65% – 4sec pause @ rock bottom

 

WOD
For Time – 12min cap
15 C&J
30/20cal on AB
15 C&J

 

Rx: 135/95
Scale: 115/75
Masters: 95/65

 

Cool Down
1.) 5min row
2.) 5min banded hip and hamstring stretch

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