Monday, January 24th WOD

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Workout for Mon., 1/24:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar Lacrosse Smash

Pass throughs/Dislocates

Banded pull aparts

Strength –

4 RM HBBS (3 attempts E2MO2M)

WOD –

21-15-9

For Time

  Fitness Level    Performance Level    Competitor Level 
  SDLHP (75/55)   SDLHP (95/65)   SDLHP (115/80)
  Knee Raises (above parallel)      K2E   T2B 
  OHS (75/55)   OHS (95/65)   OHS (115/80)
  Knee Raises (above parallel)    K2E   T2B

Cool Down – 

Lacrosse on upper body

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Gymnastics –

 10 minute EMOM

10 x 5 Weighted  Strict Pull Ups

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