Wed Aug 16th

Pre Warm-Up
3 rounds
10 lunges
5 jump squats
15 sit-ups

 

 

Warm-Up
Dynamic

 

 

Strength

A.) Back Squat
OT2min x5
5,4,3,2,1 reps @ 70,75,80,85,90%
*Tempo = 3-3-1

 

 

WOD
3 rounds
90sec AMRAP – STOH @ 60% of 1RM C&J
90sec AMRAP – Cal on AB
Rest 90sec

 

**Rest 3min

 

3 rounds
90sec AMRAP – Squat Clean @ 70% of 1RM Clean
90sec AMRAP – Row for Cal
Rest 90sec

 

 

Cool Down
1.) Spend 5min foam rolling posterior chain
2.) Spend 5min in pike position

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