[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of Wide stance box squat prior to the working weight. In-between MWOD areas of need
-No run/row today
-DE Box Squat
Wide stance, High Bar, Just below parallel box
80% 1RM & Bands x2 x5-10
[accordion title=”S&C WOD”]
10 Handstand Shoulder Touch
2 Rounds of Cindy
Tall Clean 75% 1RM x2 x5
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
Speed squats, these help you to generate power by using bands and also we are going wide to enable you to strengthen your hips. Its week 3 of the first wave so its heaver! Then a wod to test shoulder stability and with whole body Cindy mobements (5 pull ups, 10 press ups, 15 squats). Use a wall for the handstand touches if needed.