The in-house competition is this Saturday. If you plan on attending, please sign up on the sheet at the front of the gym. This competition will be approachable to all and teams will be made based on ability. That being said, everyone should be signed up by Friday at noon. It’s going to be a blast, see you all then.
Warm-up
Spend 2 minutes in Z1
Then 2 full rounds for quality
10 Russian KBS
10 goblet squats
10 SDHP
Mobility
Front squat mobility w/a coach
Strength
A1. Front squat – 5×5 @70-80% of 1RM
A2. Pull-up work – 4-10 reps
*again, push yourself on these pulls. Make them as hard as possible.
Rest :30 between A1/A2, rest 1:00 after every set.
Intervals
25/20 cals on rower
Rest 1:00, x4
WOD
“Sinking like a wave”
9 min AMRAP
9 S2OH (75/55#)
9 OHS
30 DU’s
Accessory Work
Core work for 5 minutes
2-3 rounds
1:00 weighted plank hold
10 hollow rocks
10 superman or back ext.
