Mon – Dec 11th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps to each leg
5 high knee
5 squats
+
30 KBS

 

Warm-Up
Dynamic

 

Strength

A.) Back Squat
1×1 @ 95%
1×5 @ 85%
1×10 @ 75%
1×20 @ 65%

 

WOD
With a Running Clock
#1
For Time – 7min cap
30/25cal on AB
21 Alternating DB Snatch
15 BBJO @ 30/24
9 Bar MU

 

*Rest 3min*

 

#2
For Time – 10min cap
Row 1,000m
9 Thrusters
15 Thrusters
21 Thrusters
*Must Drop The Bar After Each Set
*Must Be UB

 

Rx: 95/65
Scale: 75/55
Masters: 65/45

 

Cool Down
1.) 5min row
2.) Spend 3min in split practice to each leg
3.) Foam roll quads

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