Tuesday 2/11/20

Warm up:
50 ft bear crawl
15 DU’s or BS
5 Squat Thrusts
15 DU’s or FS
5 HR Push ups with Hands behind head
15 DU’s or PC
5 Burpees to target (must be at least 6 in out of reach)
50 ft reverse bear crawl

Strength (After WOD): Pause Board Press, 3 sec pause
5, 4, 3, 5 x 2 AHAP
Then 1 ME set @ 70% of 1RM

WOD (Performed first): 10 min ladder
DU’s – 10, 20, 30, 40, 50,
Burpees – 10 on all rounds

Accessory: 3 x 30 sec ea
2-position ankle dorsiflexion
Twisted Cross

Notes: Due to high volume of jumping, scale will be 2x singles,
however DU practice / attempts are recommended for any athlete who can
consistently perform > 100 singles unbroken. There is no set
percentage for today’s strength work, however athletes who performed
board press last week should aim for a 5% heavier load on working sets
today and then continue to build if able (2 reps today vs 3 last
week).