Wed & Thurs – August 9th & 10th 2017

Wednesday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knees
5 squats

 

 

Warm-Up
Dynamic

 

 

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

 

 

WOD
For Time – 17min cap
100 DU
20 STOH @ 135/95
15 C2B
80 DU
20 STOH
15 C2B
60 DU
20 STOH
15 C2B

 

 

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

 

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
3 rounds
10 KBS
10 cuff isolation
5 sit-ups

 

 

Warm-Up
Agility
Game

 

 

Strength
A.) 15min AMRAP
2 peg board ascents
10 DB PC @ 50/35
60ft DB Lunge

 

B.) Mobility

 

 

Cool Down
Mobility

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