Monday 12.21.15 WOD NOTES

Holiday Schedule
12.24.15 – 6:00am, 9:30am and 12:00pm WODs only
12.25.15 – Both Boxes Closed
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only

Max Effort Lower

Mobility: 5min

Coaches Choice

Dynamic Warm Up: 5min

Strength: 15min

Suitcase Deadlift (3RM each side)
You must complete weight on each side to score as RM
The suitcase deadlift is primarily a midline strengthening movement, focusing on the obliques.
Athletes must complete weight on both sides to score. These are not TNG reps, reset at the bottom of each movement.

WOD: 20min

10,9,8,7,6,5,4,3,2,1 Back Squat (155,105)
2,4,6,8,10,12,14,16,18,20 Pull Ups
** Take barbell from ground
Back squats are from the ground.
If not Rx weights, Athletes should be able to complete back squat reps unbroken.

$ Out

3×20 Ab Fall Outs