Monday 12.16.19

by Spearfishyoga

GROUP PREP:

40 Single Unders

200 Meter Row

10 Russian Baby Makers

5 Inchworms

Barbell Warmup

STRENGTH:

Back Squat Waves

Set 1: 6 Reps @ 74%

Set 2: 4 Reps @ 80%

Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%

Set 5: 4 Reps @ 86%

Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%

Set 8: 4 Reps @ 92%

Set 9: 2 Reps @ 98%

WOD:

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees

MOBILITY:

Banded Hamstring Distraction: 1-2 Minutes Each Side

Pigeon Stretch: 2 Minutes Each Side

Straddle Stretch: 2 Minutes

OPTIONAL ACCESSORY:

3 Sets For Quality:

10 Jerk Grip Overhead Walking Lunge Steps

10 Bent Over Rows