Monday December 4th, 2017
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Category: WOD

Monday December 4th, 2017

Warm up-

1.) 5 Reps each side of 3-Way Hip Stretch + Squat Hold (Hold 3-5 Seconds at each position

Spiderman Stretch

Sprinter Hammy Stretch

Samson Stretch

Deep Squat

2.) 1 Min Row/AB

10 Push ups to Down Dog

10 AS

10 Goblet Squats

10 BB Back Squats

10 BB Good Mornings

Skill-

Every 2 Min for 8 Minutes (4 Sets)

Back Squat x 8 Reps

Sets 1-2 @ 60% of 1 RM

Sets 3-4 @ 65%

WOD-

4 Rounds for Time:

9 Thrusters (135/95)

15 Cal Row

Rest 5 Mins….

1 Round for Max Reps:

Thrusters 135/95

1 Min AB for Cals

*Push the pace on this today.

Post WOD-

100 Ring Rows

*Everytime you break :10 L-sit

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