So Friday Night Lights have been a lot of fun. If you haven’t experienced it, come watch everyone throwdown.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 squats
5 push-ups
10 sit-ups
5 pull-ups
Mobility
CFP squat mobility
Strength
8 min EMOM
5 back squats @ 60%
Core
Accumulate 4:00 in plank position
*weighted
Half kneeling high to low wood choppers – 1x50e
*Watch and practice, these don’t always come out the way I’d like.
WOD
“When the lights come on”
10 min AMRAP
25/20 cals AB
15 burpees w/a plate G2OH
1 rope climb
Make sure there is an abmat for the plate to go on so you don’t squish your fingers.
Rope climbs must scaled accordingly. Discuss with your coach.
Rope on the rig – footwork + 2 pull-ups, x2
Sitting to standing pulls – x3
T2B/K2E – x5
