Monday, 19 September, 2016

WARM UP – MOBILITY
10-12 min:
Squat warm-up / activation
Banded glute steps / Squats
Blue band dislocates / presses / pull-aparts

WOD A
BACK SQUAT X 2
6-7 min warm-up time then;
Every 2 min x 5 sets:
85-90% of 1RM across all sets: Small jumps ok, but all sets should be heavy but makable.

WOD B
SPIRAL TO HADES
Complete each interval for total # of burpees.
90s Work / 90s Rest x 5 sets: (15 min total)
15 Thrusters (115/80) + AMRAP “Burpee over the bar”
12 Thrusters (135/95) + AMRAP BOB
9 Thrusters (155/105) + AMRAP BOB
6 Thrusters (170/120) + AMRAP BOB
3 Thrusters (185/135) + AMRAP BOB

Scale thruster weights as needed so that each set is ideally unbroken, or 2 quick sets at the most. Leave room to increase weight each set if possible.
Score is the combined # of BOB completed in all 5 rounds.

ACCESSORY
4-5 min aerobic cool down
2min/side couch & pigeon stretch
Banded shoulder/overhead/lat stretch out.