10.09.2021 Bring a Friend Day

Warm Up
400m jog
10 Jefferson curls
10 yoga push ups



Primer
5 sets of 1 rep front squat with a 10 second descend and a 10 second hold
start light and add a small amount of weight

in between sets
1. banded ankle distraction x 30 seconds each side
2. calf eccentrics x 8 each side
3. front rack stretch x 30 seconds
4. slow Cossack squats x 8 each side
5. sumo good mornings with plate or KB at your chest x 5 slow reps



WOD
The Destroyer
50 Power Cleans
-20 Double Unders
40 Front Squats
-20 Double Unders
30 Shoulder to Overhead
-20 Double Unders
20 Squat Clean Thrusters
-20 Double Unders
10 Curtis P Complex (1 Power clean + 2 Front rack lunges + 1 Shoulder to Overhead)
-20 Double Unders

Advanced: 95/65
Intermediate 75/55
Novice 65/45
25 Minute Cap