Crossfit monolith

WOD

Tuesday Jan 9th, 2018

WARM UP & MOBILITY
Follow the coach

SWOD
(Time Cap 25min)

A) Back Squats 5×10 (65% of 1RM of B.S.)
[Rest 90seg. btwn sets]

B) “”Sally up, Sally down”” in Dumbell Front Squats #35/20
[Rest 190seg.]

WOD
4 Rounds: 40seg ON/ 20seg OFF (Time Cap 16min)
1min Shuttle Sprints
2min-Front Squats from Rack (65% of 1RM of F.S.)
3min-Weighted Wall hold #45/25
4min-Walking Lunges

ACCESORIES
A) Barbell Extension Calves 3×20 (Heavy as possible)