WOD – Monday 1/6

The 800g challenge starts today! I am pumped to get a little consistency back in my diet. Ask your coaches for details if you are not sure of what I am talking about.

Spend 2 minutes in Z1
Then, 3 rounds for quality
5 inchworms with an up/down dog
10 double KB front squats
15 banded good mornings

Squat mobility series

CF Strength
Back squat – 20 minutes to find a new 1RM
We did a 6 week wave cycle for the back squat. But with the holidays, it might have been had to make it every day.

1 round, AFAP
30/25 cals AB
15 devils press (35/20#)(25/15#)
30/25 cals AB
Intended stimulus – go fast. That’s it to this one. Find an uncomfortable pace on the bike and hold on. Even though there are two rounds of bike work, do not pace the first in anticipation of the second. Be a little irresponsible and see if you can maintain it.

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