Monday

Pre Warm-Up

3 Rounds 

10 cal AB 

10 lunges 

+

3 Rounds 

15 KBS 

15 air squat 

 

Warm-Up

Dynamic 

 

Strength

A.) Back Squat 

1.) Work to 90% for 1×2

2.) Drop 30/20 for 2×3 

*Drop 50/40 if 1RM is greater than 455/225

 

B.) 3 Sets 

8 Single Leg Lateral Box Step Up (front loaded) 

6 SHSPU 

 

WOD

For Time – 10min cap 

50 Power Clean @ 185/125

 

Cool Down 

1.) 4min row – moderate 

2.) 3min pike 

3.) Roll t-spine and hamstrings 

2018-09-09T20:58:07+00:00 September 9th, 2018|WOD|