Tues – Nov 7th

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
3 rounds
10 cuff isolation
10 HRPU
10 Sit-Ups

 

 

Warm-Up
Dynamic Hips & Shoulders

 

 

Strength
A.) 5sets @ 55-60% of 1RM C&J
4 Press + 8 Pendlay Row

 

 

WOD
4 Rounds
Run 200m
20 OHS
Run 100m
10 OHS
Rest 90sec

 

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

 

 

Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine

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