December 7, 2015

December 7, 2015

mobility :
a) couch stretch
b) banded hip distraction
c) roll calves/achilles with pvc



* 6 lunges after each minute of mobility

 

Back Squat - build to a 20 rep max in 16 mins.

 

notes :

going to do this set each week in the month of december. if you did it last week, shoot for 5-10 lbs heavier depending on how difficult last week's set was. should feel almost wod intensity.

 

5 rounds
2 min on/1 min off of :

double unders x 50
remaining time max burpee reps.


notes :
- score = burpee reps
- du scaling - 25 du > 100 singles > 50 singles. pick scaling that you would finish in about a minute.


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