Monday

Pre Warm-Up

3 Rounds 

10 cal Row 

10 lunges 

+

3 Rounds With Sling Shot 

5 lateral steps 

5 high knee 

5 squats 

 

Warm-Up

Dynamic 

Squat Drills 

 

Strength

A.) Back Squat 

1.) 1×2 @ 92% 

2.) Drop 25/15 for 2×3 

*Drop 40/30 if 1RM is greater than 455/225 

 

WOD

7 Rounds 

1min Max Cal On Rower 

1min Max Reps – Plate Facing Burpees 

1min Rest 

 

Cool Down 

1.) 2min pike stretch 

2.) Banded shoulder/lat stretch 

3.) Roll t-spine and hamstrings 

2018-09-30T19:39:17+00:00 September 30th, 2018|WOD|