Friday-Performance
Mobility-Pigeon/Couch/Ankle Drills
Warmup-2 RNFT
25 Jumping Jacks
10 Air Squats
10 Situps
10 Push ups
A) Back Squat 5RM
*compare to 12/22/17 and add 5-10 lbs if possible
B) WOD: For Time
160 Air Squat
80 Push Ups
40 GHDSU
5 Rope Climbs (Legless) (Legs)
*15 min cap
C) Acc:Rest Pause Strict Press
3 Max Sets of DB Strict Press w/25% max Barbell Press in each hand
*After a max set sit DB’s down and take 15 slow deep breaths before starting next set
Friday-Fitness
Mobility-Pigeon/Couch/Ankle Drills
Warmup-2 RNFT
25 Jumping Jacks
10 Air Squats
10 Situps
10 Push ups
A) Back Squat or Box Squat
5×5 @70+%
or Bench Press 10 RM
B) WOD: For Time
160 Air Squat
80 Push Ups
40 Sit ups
50 Ring Rows
*15 min cap
C) Acc:Rest Pause Strict Press
3 Max Sets of DB Strict Press w/25% max Barbell Press in each hand
*After a max set sit DB’s down and take 15 slow deep breaths before starting next set