MON04SEP2017

MONDAY SCHEDULE: 9AM & 10AM ONLY

WOD

Strength
Back Squat: 80/5×5

Conditioning
“Twisted Partner Cindy”
AMRAP in 20 minutes, in teams of two, alternating movements:
5 C2B Pullups
10 Burpees
15 Goblet Squats (53/35)

Extra

Before
Clean pull to explode + clean from 2″ off the ground + FS
*work up to 83% of 2 week’s ago max – then perform 8 sets of 1 every 90 sec.

Clean pulls w/ pause above the knee: 85/2, 90/2, 95/1*3 sets, 100/1*3 sets
*8 medball squat jumps after each set

5 sets – 30 ft. HS walk + Max static HS hold at end of walk

After
4 sets:
Accumulate 30 sec. hanging L-sit
3 single arm KB OHS squat therapy (light and perfect)

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