Monday September 14th WOD

Warm up:  3x150m row, (light) DB snatches, strict pull ups and PVC push press

Mobility:  Hips

Strength:  Thruster technique (PVC) and EMOM

-5 reps every minute for 5 minutes

-45/65/75/85/95 (men, scaled)

-35/45/55/55/65 (women, scaled)

-95/105/115/125/135 (men, Rx)

-55/65/75/85/95 (women, Rx)

Strength:  Hatch

-Week 8, Day 1

Cool down:  1,000m row (Athletes completing half Hatch will row 1,000m + the core circuit)

-75%

Core circuit:  MB slams, MB rotations and sit ups

Post:  Stretch, foam rol

Nick ProhaskaComment