Wednesday 12/26/18

Strength: Superset – 3-4 rounds eaA1) Complex of 6  Front Squats + 6 Back Squats*start at 70%  of FS max and add as able, should be heavier than last week*suggested warm up: 5 @ 50%, 4 @ 65%, 3 at or near  starting weightA2) DB Row – 6 reps per arm, heavier than last week


WOD:  3 RFT (Rx+ 4RFT), 12 min cap25 WBS (20/14)2 Rope climbs*To complete Rx+ you must complete the first 2 rounds in under 4 min
Accessory: 3 RoundsL-sit hang (take average from last week and add 5%)Couch stretch – 30 sec / sideSupine T-spine rotation – 10 slow breaths / side