Friday August 7, 2020

Friday August 7, 2020

Warm Up

Mobility: Front Rack Fixer on Box 1:00  https://www.youtube.com/watch?v=eHGV1J6IyBw

15 Banded Good Mornings, Then…

With Empty Barbell, 2 Rounds:
8 Front Squat
8 Burpee
8 Strict Press 

Strength

Deadlift
10-8-6-4-2 (increasing to a heavy double)

WOD (Strict 16-minute time cap)

21-15-9
Power Cleans
Box Jumps

Directly into…

9-15-21
Thrusters
Pullups 

F:  DB Hang Cleans & DB Thrusters; Ring Rows instead of Pullups
P1:  95/65
P2:  75/55
C:  DB Power Cleans and DB Thrusters (50/35)

Post-WOD Cooldown/Mobility (optional)

Piriformis Stretch 1:00/Side  https://www.youtube.com/watch?v=sYFmSlnDNxs

Armless Prayer Stretch 1:00  https://www.youtube.com/watch?v=l7_5BW2pxiE