WOD | November 29, 2016

WOD:

  Strength:

    Back Squat

      3,1,3,1,3,1

      *3's @ 75-80%

      *1's progressive from 85%

  AMRAP 8:

    10 x Thruster (75/55)

    10 x TTB   

EXTRA WORK:

  Weightlifting: In class

  Conditioning:

    AMRAP 8:

      10 x Box Jump (24/20)

      10 x Ring Row

  Mobility:

    4 Rounds

      1:00 Sansom/ Couch stretch (ea)

      15 x Hip Bridge

 

BOX INFO: 

  "Bring a Friend, Teach a Friend" Day: 

   Saturday 12/3 @ Both locations 8am/9am

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW