Announcements
WOD n BREW this FRIDAY NIGHT! Special 6pm class at uptown then we walk to Fall Brewing at 7pm! CLICK HERE
Included in Warm-Up:
EMOM 8:
1) Front Rack Bulgarian Split Squat x 6 @ 32X1 (weak side)
2) Midline Work
3) Front Rack Bulgarian Split Squat x 6 @ 32X1 (strong side)
4) Midline Work
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week 1/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Front Squat:
Work up to a tough 5, Then,
2 x 5 @ 90% of the tough 5
WOD:
10 min Ascending ladder (1,2,3,4 etc) of:
Burpee Box Jumps(24/20)*
*5 DB Hang Power Cleans (40/30) after each round of BBJ