September is flying by!
Warm Up:
Run or Row 800m
15 OH Squats (pvc)
20 Sit Ups
10 Burpees
Mobility:
Pipe Squat Rotation (10x)
Pigeon
Cross Side To Side
Full T-Hip Opener
Strength:
Deadlifts
8-8-8-8-8
**not super heavy 8.. medium weight all the way through
WOD:
Option 1:
5-4-3-2-1 reps for time of:
Power Clean (225/155#)
Box Jumps (double number 30/24#)
Rope Climbs
OR
15-12-9-6-3 reps for time of:
Power Cleans (135/95#)
Box Jumps (24/20")
KB Swings (53/35#)