Monday, January 10th, 2022

Coach led warm up

Running stretches

Then,

3 Sets:

10 Deadlift (increasing to working through sets weight)

5 Sit-ups (no weight)

5 GHD or weighted Sit-ups (30/20)

WOD

3 Rounds For Time:

2k bike

25 GHD or weighted Sit-ups (30/20)

25 Deadlifts (185/125#)

– Rest 2:00 between rounds

*25 min cap

Post time to Wodify and Whiteboard

Recovery

2 Sets:

:30 Cat Cow Stretch

:30 Standing Hamstring Stretch / ea. Side

:30 Supine Hamstring Stretch / ea. Side

Extra credit

Skill Practice

Alt EMOM for 12 min of:

Minute 1 | :45 Alternating Single-Leg Squats

Minute 2 | 1:00 Ski Erg