9.4.19
A. Warm Up
3 Sets NFT
20 seconds Extended Wall Plank
*coaches challenge 25′ HS walk instead of Pike Shoulder Taps
B. Strength
3 sets of
02X1; 4.4.4 reps @ 55-60%
(2 second pause at bottom before standing up, rest 15 seconds between within cluster set, 12 reps total per set)
20X1; 7,6,5;
C. WOD
7 minute AMRAP
5 DB Rack Lunge/leg
*pick your own weight 25-50#, same weight for each movement
-rest 3 minutes-
Repeat 7 minute AMRAP
Pick up where you left off on first AMRAP