13
Jan
Wednesday
MOBILITY PIECE FOR THE WEEK!!!!
SKILL
AMRAP in 10 min
Run 400 m or Row 500
10 Walking Lunges
10 m Bear Crawl
10 Air Squats
10 m Crab Walk
STRENGTH
Deadlifts (Week 1 – Cycle 4)
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
*** perform :30 sec Plank Hold + 20 Hollow Rocks after each set
(18-20 min cap)
WOD
21-15-9-15-21
Box Jump Overs
KBS (70/53)
L1 – light KB
L2 – 53/35
(12 min cap)
AFTER PARTY
Mobility of your choice!!