Monday, July 11th WOD

Warm up:  Group jog, mobility and glute/abductor/adductor drills

BB work:  Back squat 5x1 at 90%

Skill:  DU’s

Coach will spend 5+ minutes on technique then athletes will perform a 4-minute Tabata

Athletes will record reps (Doubles for advanced and intermediate, singles for beginners)

Conditioning:  For time

-20 Back squats 95/65, 85/55, 75/45lbs

-20 Push press

-20 Alternating lunges (back rack)

-20 Thrusters

Post:  400m group run + group stretch


Nick ProhaskaComment