Monday, November 25
WOD
Happy Birthday, Mike Urchek!
Warm-up:
75′ Trinity
75′ Bear crawl
200m Run
75′ Samson lunge
75′ Burpee broad jump
5 Tempo wall squat
4 Spiderman lunge w/ reach
10 Single leg v-up
5 Pull-up
WOD:
A) 2 Tempo Front Squat @ 32×2
10 minutes to build to a moderately heavy 2 rep.
Tempo= 3 seconds down, 2 seconds at bottom, explode up, pause 2 seconds at top.
*Reminder, we will be testing our 1RM snatch on Tuesday!
B) 14 minute AMRAP:
20 Pull-up (Jumping pull-up)
200m Run
25 Air squat
200m Run
30 V-up
200m Run
Mobility:
1:00 Low dragon
1:00 Archer
