Friday

Pre Warm-Up 

3 Rounds 

10 cal row 

10 sit-ups 

10 jump squats 

+

40 air squat 

 

Warm-Up

Dynamic 

Squat Drills 

 

Strength 

A.) Front Squat 

1.) Work to 90% for 1×3 

2.) Drop 25/15 for 3×3 

*Drop 45/25 if 1RM is greater than 365/185 

*After each set, do 8reps, partner hamstring work 

 

WOD 

2 RFT – 15min cap 

50 Wall Ball @ 20/14

10 Bar MU 

 

Cool Down 

1.) 5min row – moderate 

2.) 3 Rounds 

10 pass through 

30sec roll t-spine 

2018-09-16T21:02:45+00:00September 16th, 2018|WOD|