Monday, September 26th WOD

Warm up:  Coach-led calisthenics

-Ankle/hip/shoulder/wrist mobility

-PVC technique work

-Discussion on the burpee

-Discussion on the workout/Prep



Conditioning:  Ben Bergeron conditioning test*

EMOM for as long as possible

-7 Thrusters 75/55lbs

-7 Pull ups

-7 Burpees  

*Intermediate and beginner athletes will discuss with Coach what scaling option is appropriate for them.  

*This will be a case-by-case decision and will likely include a reduction of weight and/or reps.

Post:  400m jog/walk + foam roll

Nick ProhaskaComment