Monday – 201123

Monday – 201123

SWOD

Back Squat w/ 5 sec eccentric phase*
4 x 4 reps @ 60%

*Lower weight slowly taking 5 FULL seconds to reach the bottom, drive up with at a normal tempo. Rest 3 minutes between sets.

WOD

10-9-8-7-6-5-4-3-2-1 for time of (16 min cap):
Strict Pull Ups
Overhead Press (95/65)
Box Jumps (24″/20″)

*compare to 191126

……….

BURN

21-18-15-12-9-6-3 for time of:
V-sit Kick Throughs
KB Horn Single-arm Clean to Horn Squat
Toe Touch Crunch
Step Up Plank
Glute Lift Chair

– 10 1/2 Burpees between rounds –

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