12/20/2017

12/20/2017

I hope you all enjoyed todays benchmark WOD Fran. As we hi the middle of the week tomorrow stay motivated and keep up the hard work.

Workout of the Day:

1) Coach led Warm-up

2) For time complete
100 Double Unders
5 Hill Sprints
100 Double Unders
800m Run
100 Double Unders
5 Hill Sprints
100 Double Unders

Notes: For the hill sprints  run up Dock St. to Frasiers resting on the walk down

3) Mobility/Stretching


Competition Programming:

1) Back Squat - Work up to a 5 RM then 5x3@ 95% of todays 3RM

2a) 3x10 Front Rack Step ups to a 20 inch box alternating legs using 115/80
2b) 3x10 DB Front Squats AHAP

3) For time complete
3x1000m Row resting a ratio of 1:2

4) Mobility/Stretching

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