1/02/18

Tuesday-Performance
Mobility-Pigeon/Couch/Ankle Drills
Warmup-3 RNFT
5 Back Squats+ 5 Front Squats (Bar)
8 Box Jumps
8 Beat Swings
A) Back Squat: 5×5@90% 5RM
B) WOD: AMRAP 12
30 Front Squats (115/75) (95/65)
30 Box Jump Overs (24/20)
30 Pull ups
C) Skill Work: T2B
AMRAP 7
UB sets of 3/5/7 reps
Tuesday-Fitness
Mobility-Pigeon/Couch/Ankle Drills
Warmup-3 RNFT
5 Back Squats+ 5 Front Squats (Bar)
8 Box Step ups
8 Beat Swings or Sit ups
A) Back Squat: 5×5@70+%
*Increasing sets
B) WOD: AMRAP 12
30 Goblet Squats
30 Box Step Overs
30 Jumping Pull ups or Ring Rows
C) Skill Work: Flutter Kicks
7 Rounds of :30 on :30 off
Categories: WOD

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