Skill/Strength:
Every 2:30 for 5 Rounds
Back Squat 1×10 at 60% 1RM
Back Squat 1×8 at 65% 1RM
Back Squat 1×6 at 70% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×2 at 80% 1RM
Metcon:
Row 1000m
3 Rounds
15 Pullups
15 Thrusters 95/65lbs
Row 1000m
-16 min cap
Mandatory Mobility:
3 min lat smash per side
3 min glute smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
1-2-3-4-5-4-3-2-1
Bar Muscle Ups
-5 Sumo Deadlift High Pulls between rounds 75/55lbs
Wednesday
January 8
Workout of the Day
5:15AM-6:15AM
Workout of the Day
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
Workout of the Day
8:15AM-9:15AM
Workout of the Day - *West Gym Only*
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
Workout of the Day
12:00PM-1:00PM
Open Gym
1:00PM-3:30PM
Workout of the Day
3:30PM-4:30PM
Workout of the Day
4:30PM-5:30PM
Workout of the Day
5:30PM-6:30PM
Workout of the Day - *West Gym Only*
6:30PM-7:30PM
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