141209 Tuesday 0900 & 1800 & 1915

Atheltes,

Monday was an amazing day of Personal Records. We almost had every person who came PR. Back squats and box jumps. Extremely fun day. Minus the 1915 class episode. Don’t worry about that. Brush it off and put in work. See you in the box!

Jared – FTCF

A. Progressive Model Squat Therapy

B. WOD
30-20-10
Weighted Box Step Overs (24/20)(53lbs/35lbs)
SA Press (53/35) Divide them as need be

C. Mobility/Work skill

Wednesday WOD will have Overhead squats. Use this time if you have ankle or shoulder mobility issues to mobilize. Bands, Lacrosse Ball, Floss, stretch etc. If you have great mobility work another skill. Kip, C2B, Double Unders, Pistols, Handstands, handstand walks etc.

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