Monday, 29 January, 2018

WARM UP – MOBILITY
Agility ladder + dynamic stretch for squats
Front rack/wrist mobility

WOD A
1 1/14 Back Squat x 6
E3MOM x 3 sets:
6 x 1 1/4 Back Squats @ approx. 60-65% of 1RM (go by feel)

WOD B
Good Will Thrusting
For time:
100 Thrusters 95/65lb
*Every time the bar touches the ground you must complete 10 lateral burpees over bar, two foot jump up/down

-You may only rest in the overhead, front rack, or hang position, bar may not come behind your neck
-Choose a weight that you can do 15-20 with in your first set
-Scale reps to 70-80 and 6-8 burpees as needed

ACCESSORY
1) 3-4 Sets:
8-12 GH Raises
15-20 Banded Situps
30-40 secs Weighted Plank

2) Crossover Recovery