Warmup:
20 squats
30 sec squat hold
10 pass thru's
then:
CRAB SOCCER!
Strength:
Back Squat Deload
5 x (.4 x [.9 x 1RM])
5 x (.5 x [.9 x 1RM])
5 x (.6 x [.9 x 1RM])
- this is a deload week, follow the reps exactly. no max effort on last set.
Conditioning:
150 Burpees for time (40 min time cap)
Mobility:
Foam roll quads/IT band
Hip stretch on box
Tricep w/ band assist
Arm OH w/ band assist
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9:38 for the WOD, slow and steady.
ReplyDeleteCrab soccer was fun. Thanks for a great morning class, Tim!
Great effort by everyone.
ReplyDeleteAmazing times by all ... I was really blown away, really impressive!