Monday January 8, 2018

(Practice / Lactate Threshold 8-12 min)
SOD/WOD Review: 8 min

Then all together: Set up BB, ankle band, plyobox, PVC and then as a group: jog down and back, 10 air squats, side shuffle down and back, ankle band lateral walk one poll out and back, 10 air squats (band just under knees), 10 banded bridge pulse-ups, 10 BB banded back squats

SOD

Back Squat: 3×10 (65-70%) (15 min)

WOD

Teams of two will complete three rounds each (total of 6 rounds per team) of:

10 PVC Lateral Jump or Step-Overs (24/20) (10 total jumps)
12 Thrusters (95/65)
14 V-Ups

While one partner works through the round, the other must hold two dumbbells (@15/10#) fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, “rest” with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.