Thursday Jan 5

A) (15:00 Clock)
Every 3:00 x 3
Front Squat (9:00)
3×8 @ 74%
—-
(6:00)
2 x 16 Walking Lunge (8 ea leg) (as heavy as possible)
B) METCON: (15:00)
Every 3:00 x 5
15/12 Cal Row
10 Double DB Box Step Overs (Box RX: 24/20) (Weight RX: 35/25) (ADV: 50/35) (5 ea leg)
*SCORE = Slowest Time
C) 9:00 Coach Led Mobility & Stretch
1:00 ea leg — Couch Stretch (2:00 total)
1:00 ea leg — Pigeon Stretch (2:00 total)
1:00 T-Spine Foam Roll
1:00 Pancake Stretch
1:00 Pike Stretch
1:00 Doorframe Stretch (each athlete in a squat rack)
OPTIONAL WORK:
20:00 Stretch & Mobility

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD