Wednesday 1.20.21

GROUP PREP

ACTIVATION
3 Rounds for Quality:
2:00 Row
30′ Duck Walk
30′ Bear Crawl
10 Down Dog to Push-Up
20 Single Unders

STRENGTH

Overhead Squat Positioning
5 Sets:
1 Pausing Overhead Squat (10s in bottom)

WOD

21-15-9:
Overhead Squats (95 / 65 lb)
Toes to Bar

Directly into…

15-12-9
Thrusters (95 / 65 lb)
CTB Pull-Ups

NOT OPTIONAL POST WOD

5 min Bike

MOBILITY

  1. Frog Stretch – 1:00
  2. Banded Hamstring Distraction – 1:00/side
  3. Bottom Squat Hold – 1:00

OPTIONAL POST WOD (done on your own time after class)

Strength Stamina
5 Rounds:
5 Deadlifts (75%) of 1RM Deadlift
5 Bench Press (75%) of 1RM Bench Press