MONDAY

fullsizerender-14WOD

Strength:
1.) Back Squat (De-load)
4 x 5
(60% of 1 RM)

2.) Weighted Pull Ups
3 x 5
(50% of 1RM)

MetCon:
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups

Midline:
Tabata Hollow Body Rocks

Accessory Strength Work (Done on your own):
Banded Face Pull With External Rotation 6-6-6-6
French Press 10-10-10-10 (AHAP)
Frog Kicks 10-10-10-10
(refer to the CrossFit Amherst YouTube movement library links on BTWB)

Mobility (Done on your own):
Down Dog (1:00)
Seated Forward Fold (1:00)
Frog Stretch (1:00)
Pigeon Stretch (1:00)