09 Jan 2017 – WOD & Mobility Drill of the Week

WORKOUT OF THE DAY

A) Strength: Back squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @87%
3 @ 80%
1 @ 90%

B) Gymnastics: Pulling
Choose one of the following:
5 x 10 unbroken strict C2B pull ups, 1 minute rest between sets
6 x 8 unbroken strict C2B, 1 minute rest between sets
8 x 3-5 unbroken strict pull-up, 1 minute rest between sets
10 x 3-5 second negatives, 1 minute rest between sets

C) Conditioning
5 minutes, "I go, you go", burpee ladder
*Partner 1 does 1 burpee, followed by partner 2
*Partner 2 does 2 burpees, followed by partner 2
*Partner 1 does 3 burpees, followed by partner 2, and so on
 

MOBILITY DRILL OF THE WEEK