4 Nov 2013
Warm Up:
15 burpee pull ups
15 beat swings
15 sit ups
(3 min cutoff)
As a group- 1 air squat every 5 seconds for 2 mins “3:1:1” (3 sec down, 1 sec up, 1 sec rest- focus is on perfect form)
Samson Stretch
Strength: Back Squat (High Bar) 8 sets of 1 (work up to 1RM)
WOD
2 attempts for best time:
100 ft sled pull (weight- L1: 45# L2: 90-135# L3: 135-180# )
25 toes to bar (L1: 15 T2B)
25 Kettlebell Swings (L1: 15 and choose weight L2: 53/35 L3: banded)
Cool Down/Accessory Work:
2x max Glute-ham raise
20 Glute bridge
Stretch with Coach