Wed – Dec 13th

Pre Warm-Up
3 rounds
10 band pull apart
10 bank row
+
3 rounds
10 cuff isolation
15 sit-ups
10 jump squats

 

Warm-Up
Dynamic
Front Squat Drills

 

Strength
A.) Front Squat
1.) Work to a heavy 5
2.) Drop 30/20 for 4×3

 

WOD
“Diane”
For Time – 12min cap
21-15-9
DL
HSPU

 

Rx: 225/155
Scale: 185/125
Masters: 155/105

 

Cool Down
1.) 3min on AB
2.) 3min on row
3.) Spend 5min stretching the back of your body

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