Holiday Schedule
12.24.15 – 6:00am, 9:30am and 12:00pm WODs only
12.25.15 – Both Boxes Closed
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only
Max Effort Lower
Mobility: 5min
Coaches Choice
Dynamic Warm Up: 5min
Strength: 15min
Suitcase Deadlift (3RM each side)
You must complete weight on each side to score as RM
NOTES:
Why?
The suitcase deadlift is primarily a midline strengthening movement, focusing on the obliques.
How?
Athletes must complete weight on both sides to score. These are not TNG reps, reset at the bottom of each movement.
WOD: 20min
“Backslide”
10,9,8,7,6,5,4,3,2,1 Back Squat (155,105)
2,4,6,8,10,12,14,16,18,20 Pull Ups
** Take barbell from ground
2,4,6,8,10,12,14,16,18,20 Pull Ups
** Take barbell from ground
NOTES:
Back squats are from the ground.
If not Rx weights, Athletes should be able to complete back squat reps unbroken.
$ Out
3×20 Ab Fall Outs