Hey Folks!
Great work today on all the DT PR’s as well as some good team efforts! One more day in the week – Time to lace up those sneaks and get after it.
[av_video src=’https://www.youtube.com/watch?v=JOtfAqqmI0o’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-86o82′]
Coaches Notes:
Get a heavy barbell and put it on your back. That’s what todays strength is about. Then we’re into a bit of a sprint on the WOD. The Box jumps should give your arms a rest, and the pushing in the HSPU’s shouldn’t take away from your ability to pull up. If you need to break things up into sets, do it early.
Strength:
Back Squat for load:
3-3-3-3-3-3
Add weight each set. Start ~65%, end ~85%.
Conditioning – “Dudebro”
3 rounds for time:
21 Pull ups
15 Box Jumps (24″/20″)
9 Handstand Push ups (if you can do 9 unbroken, add a deficit)
Comments are closed