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WOD

Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!

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Sept 4 2015

WARMUP/MOBILITY

10-12 mins fulll body dynamic
Warmup movements in WOD

WOD A

10-1 in all 4 movements (35 min cap):
1) T&G clusters (squat clean thruster)
2) Strict toes to rings – straight legs, even if you can only go halfway
3) Bench press
4) Box jump overs 24/20″
*Choose your own weight – the goal is to use a weight that the first round is smooth & UB, or two quick sets that aren’t taking you to failure.
Try to keep your clusters as T&G, even if you break to smaller sets, we want to work on the skill of cycling reps on the barbell in this workout

COOLDOWN

Easy 5 min row or bike
Crossover Recovery