**Download and Review the 2015 Goal Setting Packet. Work on the goal setting instructions by this Thursday!!! Email Coach Jesse any and all questions about goals that you want to achieve and best ways to go about achieving them!
Pre-Wod (25 min cap):
A.
3 Rounds:
10 PVC Passthrough
10 Toes-2-Bar
10 Kneeling Kettle bell Halos
10 Lateral Lunge with KB
5 Scap Push-Ups
5 Scap Pull-Ups
B.
Mobility:
Partner Hamstring Smash
Hamstring Banded Distraction
Bent leg hamstring stretch
C. 5 minutes: Work on Dubz
D. Re-Test Toes-2-Bar: 3 sets of 10
Workout of the day for Monday, January 12th, 2015:
5 Rounds:
9 Thrusters
7 Chest-2-Bar Pull-Up
* Rest 90 Sec. after each round. Increase load for every round.
Example Scaled: 45/35, 65/45, 75/55, 85/60, 95/65-lb
Example RX: 75/55, 95/65, 115/85, 135/95, 155/105
Example RX+: 95/65, 135/95, 155/105, 175/115, 185/125
Post-Wod Mobility:
90 Seconds Per Side Super Couch, each side
Post-Wod Strength:
12 Min to build to 5 Rep-Max OHS