Monday, September 17, 2018

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(Practice / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 60 sec Bike or Row, 30 sec wall squats, 20 sec / leg toe to wall calf stretch, then 3x: 6 BB back squats, 3/arm DB deadlift, 10 light tubing back flies

SOD

6-8 minutes to build to first set weight:
EMOM for 4 rounds (4 min): 3^ Back squats (finish around 70+%) THEN right into
Every 90 sec for 3 rounds (4.5 min): 3^ Back squats (finish around 80+%)

WOD

3 Rounds for time:
20 DB Alt snatches (50/35) (50+ 35/20)
50 Air squats
20/15 cal Bike