Thursday September 10th

General Warm Up:
100m Run, 10 Squats, 100m Run, 10 PVC Pipe Good AMs, 100m Run, 10 Dead Bugs, 100m Run, 10 PVC Pipe Front Squats
Mobility/Stretch:
Spidermans with a twist – 5 each side, Tricep Stretch with band – 1 minute each side, 10 – Cat/Cow Pose
Part 1:
4 sets of 24 Russian Twists, 20 second side plank each side, 24 Plank Shoulder Taps. Rest 90 seconds
Review/Warm-up 2:
Front Squat Form then coach led 10 Front Squats with BB.
Build to WOD weight in 2 sets of 3.
Part 2:
For time: 200m Run, 21 Front Squats, 200m Run, 15 Front Squats, 200m Run 9 Front Squats
Rx 135/95 L2 105/75 L1 95/65
Scale:
Run => 250/225m row
Notes:
Weight for WOD should should feel moderately heavy. Squats should be broken in manageable sets, try for unbroken on last round.
Cooldown:
200m Walk, Roll Quads and Lower Back