DATE – Tuesday December 9th
Warm-up: Dynamic lengths (LB + midline focused) (3-5 mins) +
10 of each: Banded knee: side / front / back steps, glute bridge, air squat
Mobility: Down dog, pre-squat hip-opener lunge, post squat hold
WOD A) 25 min to establish a 1 RM back squat.
WOD B) Complete for time: (15 min time cap)
50-40-30-20-10: Doubleunders
10-8-6-4-2: Squat clean (Rx+ 155/105, Rx: 135/85)
– Scale double unders in half for intermediates (or double the # of single unders).
– Squat clean should be heavy, but no more that 65-70% of 1RM.
– Cool down/flush 1km row – 60-70% effort –
