Mon. Jan. 30th

Pre Warm-Up
3rds
10 KBS
5 burpees
+
3rds
10 HRPU
10 sit-ups

 
Warm-Up
Dynamic

 
Strength
A.) Back Squat
1.) Work to 90% for 1×2
2.) Drop to 82.5% for 3×3

 

B.) Deadlift
5×4 TnG @ 82.5%

 
WOD
3RFT – 17min cap
21 C2B
15 WB
9 DL @ 315/205

 
Cool Down
1.) Row 1,000m
2.) Spend 3min in spit practice
3.) Foam roll hamstrings and lats

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