11.17.2023

Strength
 
A. rack pulls 4 sets of 5 reps @80-85% DL max
between sets complete 30 seconds each side of part B
B. half kneeling hip flexor mobilization https://youtu.be/DJJeSaffTHg?si=dRFBDn6xCZsDIMEu


WOD
"Kickoff"
2 rounds 
21 cals row
21 cals bike
rest 1:00
15 cals row
15 cals bike
rest 1:00
9 cals row
9 cals bike
rest as a partner does one round

10.03.2023 No 6:30pm class today

Strength
3 sets
perform 2 warm up sets of 8 reps rack pulls to determine your load
A. rack pulls x 10-15 reps @ RPE 7-8/10. https://youtu.be/6CJmYdgpHEg
B. DB bent over rows x 8 per side @21X1 RPE 8-9/10

WOD
"Flip Flop"
6 rounds for time
tire flips x 4
200m run
box jump overs x 12  24/20"