Monday September 10th, 2018
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Category: WOD

Monday September 10th, 2018

Warm up- 10 Mins *Move with a purpose

400m Run or 500m row

10 AS

10 Toe Touches

10 Alt. Lunges

10 Cossack Squats

10 Good Mornings

10 BB Back Squats

:30 Bottom of squat hold

2 Sets

5 Pass Throughs + 5 OHS

5 Kip Swings + 2 Pull ups + 1 C2B

:30 Box On Shoulder Stretch

Skill- 20 Mins

Back Squat

1.) Build to a heavy single 95%+

2.) Drop Set to a heavy double 85-90%

3.) Drop Set to 1 set of 10 @ 70%

WOD-

For time:

25 C2B Pull ups

50 Cal Row

100 OHS 45/35

50 Box Jumps 24/20

25 C2B Pull ups

Post WOD-

3 Sets

1 Minute of Alt. V-ups

1 Minute of Russian Twist

1 Minute of Flutter Kicks

1 Minute of Rest

 

 

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