Tuesday – Dec 27th

Pre Warm-Up
3rds
Run 200m forwards
Run 200m backwards
10 lunges

 
Warm-Up
Dynamic

 
Strength
A.) Back Squat
1.) Work to a “heavy” 8
2.) Drop to 90% of “1” for 2×8

 

B.) Deadlift
1.) Work to 85% for 1×1-1-1
2.) Drop 40/30 for 2×6

 
WOD
14min AMRAP
50 WB @ 20/14
50 DU
50 TTB

 
Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings

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