The WOD for Monday

The WOD for Monday, November 9th

Warmup:
– 5 Min light cardio
– 10e leg swings
– 10 cat-cows (slowly, full range of motion)
– 10 air squats
– 10 good mornings

Strength:
Deadlift 5 x 3 @20×1
– All reps should be floating (don’t hit the floor, stay on tension)
– Working with a partner, reviewing the posture drills from last week
– Be vocal, share your observations
– Use the partner held PVC drill for your warmup sets

Then

7 Min AMRAP
– 5 pullups
– 5 DB strict press (heavy)
– 10 DB front squats (same weight)

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