8/9 - 8/13

"The best way to predict the future is to create it."
- Abraham Lincoln

Monday
Warm. 3 Rounds
10 Front Rack Lunge
3 Inchworm
1 min Wall Sit

Back Squat. 12.9.6.3, climbing to 110% at 3 reps
Strength. 4x8 Bent Over Row
4x8 Strict Knee-2-Elbow or Toe-2-Bar

Tuesday
WOD. With a Partner "I-go-you-go" style
100 Wall Ball
90 Hand Release Push-ups
80 Box Jump
70 Sit-ups
60 Burpee
50 TTB
40 DB Power Clean
30 Pull-ups
20 DB Lunges
10 Rope Climbs

Weightlifting Wednesday!
Warm. 12 EMOM
1. PVC OH Squat
2. PVC/ Barbell Sotts Press
3. GHD Hip Extension
Lifting Primer. 3x3 High/ Mid/ Floor Power Snatch
Lift. 20 EMOM
1 Hang Squat + 1 Full Squat Snatch

Thursday
WOD. For distance
10-15 min Run
10-15 min Row
10-16 min Bike

Friday
Warm. 3 Rounds
30 Double-unders
1 min Plank
1 min Superman
Back Squat. 12.9.6.3, climbing to 115% at 3 reps
WOD. 21.15.9
Clusters
Deadlift
*same barbell for both*