Tuesday

Pre Warm-Up

3 Rounds 

10 lunges 

10cal AB

10 sit-up 

+

2 Rounds 

10 KBS 

10cal Row 

15 air squat 

 

Warm-Up

Dynamic 

 

Strength

A.) Back Squat 

1.) Work to 87% 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 box Step on each leg (front loaded) 

6 SHSPU 

 

WOD

For Time – 11min cap 

10-9-8-7-6-5-4-3-2-1

DB Burpee @ 50/35

DB Front Squat 

 

Cool Down 

1.) 3min ski erg – moderate 

2.) 2min on each leg – split practice 

3.) Roll lats and glutes 

2018-09-02T18:46:05+00:00September 2nd, 2018|WOD|