Warmup
3 min warm up
Bike or Row
2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press
Skill Work
A. BACK SQUAT 4X6 AHAP
B. STRICT PRESS 4X6 AHAP
Week 4 of 6 Strength Training
Each rep should be ASCENDING (negatives)
WOD
4 RFT
10 S2OH 135/95
10 Pull Ups
10 Burpee
Coaches Choice Finisher
If time allows coach reserves the right to add a 2-4 minute finisher!
