Monday 112717


Published November 27, 2017


PreWod

Warm up:
5:00 Run: alternating every: 20 sec warm up pace run and:
Quad Stretch
Knee to Chest
Solider Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman

3 Sets: 10x Wall Ball (Light), 10x OH w/ WB Lunge, 10x Jumping Air Squat.
Barbell warm up:
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Strength: Back Squat: Work to as heavy as possible 5 rep , then 4 sets of 5 reps @ 90% of heavy 5.

Start with 5 reps @ 50% 1 RM BS, increasing to heavy 5 rep
No more than 3 sets to get to AHAP 5 rep



Metcon:

“Death by 10 m” (33 ft)

Every minuet on the minuet, 10 m sprint, increasing number of sprints by 1 each minuet until can’t complete within the minuet.

*score total rounds and sprints



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