Sunday, January 4
“It takes courage to grow up and become who you really are.” — E.E. Cummings
Warm-up (NTE 10’)
2-3 Rounds, not for time, of
:
50 single-unders or double-unders
20 seconds of banded steps forward and backward
6-8 hip & back extensions
10 squats (squat therapy style- see video below)
10 pass throughs with pvc pipe (feel free to use a light band if it treats your shoulders better)
1 x Clean warm-up with empty bar (45/35)
Accessory
Before WOD:
8 mins of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed. Don’t be in a hurry or count reps. Quality!
Movement Demos
After WOD, if time:
For quality:
50 Dumbbell Box Step-ups, pick load, pick height
Athlete Instructions
30-50 reps
You choose box height & loading.
Movement Demos
WOD
3 rounds for time of:
10 Clean and Jerk, 135/95 lbs
1 Post Run or 50 Double Unders (100 singles)
Athlete Instructions
For time, or not.
Cool Down
Calves & Foam Rolling
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.