Ya it’s friday 

• Warm up

• 10 banded side steps .. band above knee, harder version on feet? 
• 5 both directions banded planks .. bands on wrist 
• 10 wall angles in wall squat position thumbs in contact with wall make circles
• squat review and mobility for shoulders and hips  

Strength your 5 Rm 50-60% and go from there 

Death by Thrusters   Emom increase 1 rep for 10 minutes …..LOVE MY JOB 

pick a wod ???

 

wod 1  “RAPLH

5 Rounds

50 Double Unders 100 Single skips 
10 Overhead Squats(135/95) (95/65)
10 Burpees (Over Bar)

wod 2  “PHAE”

METCON

21-15-9-6

Sumo Deadlift (135/95) (95/65)
Push Jerk (95/65)
Then, 1000m Run the backward loop

wod 3 “HELEN” 3 RDS

finisher rounds ???

• 1-2 Rope climbs 
•  10 bench dips 
• 12 hammer curls