Monday, December 4th 2017

Warm-Up:
3 Minute Jump Rope
Then...
10 Walking Spiderman Lunges
10 Cat/Cow
20 Second Pull-Up Bar Hold
3x

Strength:
1 Rep Max Back Squat 5-3-1-1-1-1-1-1... and so on.

Workout of The day:
AMRAP for 10 Minutes
5 Thrusters (95/65)
7 Toes To Bar
9 Burpees

Coaches Note (More like Coaches Novel): For the Month of December we will be focusing on Pull-Ups and Hand Stand Walks. 1) We all could use a little help in our Pull-Up arsenal and 2) Why not attempt a new skill? Today we go for a 1 rep max back squat. 8 weeks ago we recorded our 1RM BS and today we should be able to say we have a NEW 1RM. Start off light for 5 reps, increase the weight a little bit for 3 reps, and then slowly make some jumps in the 1 rep department. “1 rep, go up. 1 rep, go up. 1 rep, go up.” Be smart. Rest as needed. Most importantly FOCUS. For the WOD.. You have 10 minutes of a constant grind. Breathe and keep moving. Thrusters, T2B, and Burpees are just one part big test of your lungs.