Monday, January 18, 2016

​Warm up:
Foam Roll
Front Rack Mobility 2min/side

Activation:
Bring Sally Up

Strength:
Front Squat 4x3

WOD:
21-15-9
Burpee Over Bar
Thruster 95/65

Coach's note: Make sure all athletes start this workout with the burpees. The intended stimulus is to work on thrusters while fatigued. This WOD should go quick! Also, go heavy on the front squats since there are only 12 reps. Lastly, remind the class to get their goals written up on the board. Enjoy!