Tuesday December 29, 2020

20 Banded Side Steps
20 Banded Forward / Backward Walks 
10 Banded Glute Bridges 
10 Banded Squats

60s Jumping Squats
60s Empty Barbell Strict Press 

Front Squat Skills and Drills 
5 Zombie Squats | 30s Burpees 
5 Front Squats | 30s Sit Ups 
5 Pause Front Squats (2s) | 30s Burpees
5 One ¼ Front Squats | 30s Sit Ups 
3 Tempo Descent Front Squat (10s descent, no pause, fast up)

Ankle Rocks
Calf Stretch

Strength: Front Squat: 
20 Minutes to find a Heavy Single  

WOD: 21-15-9 
Thrusters @ 95/65
Pull Ups 

Pick a weight you can go unbroken with on the Thrusters.

Time Cap 7 Minutes

No Pull Ups: 
Jumping Pull Ups 
Kettlebell Swings

Bulletproof Shoulders: Fran Ish
Waiter Squats
Russian KB Swings