Don’t forget to bring in your canned goods for the food drive!
WARMUP:
Coaches Choice
STRENGTH/SKILL:
4 Supersets
A. Back Rack Alt. Barbell Step Ups – 5 each leg – AHAP
B. 5 Weighted Pull-Ups – AHAP / Strict Pull-Ups / Partner Assisted Pull-Up / Weighted Supine Ring Row
C. 10 Goblet Squats (focus on full range of motion, driving knees out and keeping your chest upright)
All 4 sets should be heavy working sets. Work up to heaviest weight possible.
WOD:
Performance
5 RFT
7 Power Cleans (185/135)
30 Double Unders
Functional
5 RFT
7 Power Cleans (135/95)
30 Double Unders or 30 seconds of Attempts
