This is our final board games wod and looks to be a doozy! Next up will be NES games something I am excited to get started on for you all. I also will be throwing in some wods from our Transformer and Thundercats series as well. In addition, we have some Max lifts coming this month and then we begin our testing phase again in January. This will be our last testing phase before the open and very important for some of you. Got some fun programming ahead PC, Enjoy!
WARM UP:
5 x 250 M. Row
*Rest 1:00. Try and keep pace under 1:40/1:50.
Then:
Hip and Shoulder Mobility
SKILL:
3 x 6 Strict Pull Ups
LIFT:
Front Squat
10 Min. to Find New 1RM
*Start around 80% of old 1RM and work up from there.
WOD:
“CANDYLAND”
3 Min. AMRAP
10 Thrusters (95/65)
10 Pull ups
1 Min. Rest
3 Min. AMRAP
10 Power Cleans (145/95)
10 Burpees
1 Min. Rest
3 Min. AMRAP
10 Jerks (175/115)
10 Box Jumps (24)
POST WOD:
Mobilize & Stretch
