WOD – Sunday 9/16

Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 strict pull-ups or ring rows

Quick mobility session as a class

A1. Weighted step-ups – 4x8e; AHAP
A2. OH weighted sit-ups – 4×15
Step-ups have come so far since we adopted unilateral work into our programming. People have really been evening out their left to right and looking a lot more confident in things like lunges and step-ups. Creating balance will not only keep you healthy, it will help you track down that big lift PR like the deadlift, clean or even back squat. Make sure in these you are completing the full ROM with one leg only and the non-working leg doesn’t come in early to help you finish the lift.

Sit-ups are done with a plate OH. It shouldn’t move. Imagine it as a tray of drinks, do not spill your drinks.

3 min AMRAP
100’ farmers carry (70/53#)(53/35#)
ME cals on rower
Rest 1:00, x5
My favorite workout of the week. Kind of the opposite format as Friday. Get through that farmers carry so you can hop on that rower. Your score will be total calories accumulated.

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