WOD – Monday 8/21

We need all hands on deck (literally) to finish up the last week and a half of the push-up challenge. We were a little light in the reps department the last few days, so let’s finish strong and reach our goal for the second month in a row.

Start on a foam roller
Spend 2 minutes in Z1
Then, 3 rounds
8 barbell good mornings
8 back squats
8 strict press

Hamstring mobility

Deadlift – 15 minutes to find a new 1RM
And here we go. You’ve done the work. You have put in the time and effort, now it’s time to see where it’s taken us. Be smart, warm up and have a plan.

4 rounds
10 UB clean and jerks (135/95#)(115/75#)
40/35 cals on the rower
Rest 3:00
We did this one on January 18th and it’s exactly as the name says, a beatdown. The clean and jerks MUST be unbroken, so you should scale the weight accordingly. This one gets hard, so the first set might feel light, that does not mean the last set will be.

Accessory Work
Banded ab pull-downs – 60
Russian twists – 100t

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