Tuesday WOD

Warm-up
Tempo Air Squats, Focus on Maintaining Position all the way down, Take time through each rep
 
Weightlifting
Fit: Back Squat (4x6 (Add 10lbs from last))
 
Perf: Back Squat (back squat 5-3-1+ (60-70-80%))
 
"WOD" Workout Of The Day
(Time) 7-10 Minutes
2 RFT
10 Dumbbell Thruster RX 45/25 RX+55/35
10 Burpee to Plate RX25 RX+45

Rest 3 Minutes
REPEAT

record total time

 
110% MAX EFFORT
Pick a weight that allows for ALL unbroken sets
THEN
 
Mobility
10 Minutes to:
Barbell Smash Quads (1 Min per side)
Pigeon Stretch (2 Min Per Side)
Yoga Ball: Lats and Upper Shoulders (Lying on Floor, 2 Min per side)

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