21 to 9 – CompetitorWOD

Aug 21st, 2017

Category: Competitor

21 to 9 – CompetitorWOD

Ben

Warm-up
Warm up the thruster and high box jump and then do the round of 9 for the WOD at a medium pace

Work some lower body mobility WGS, etc), positioning (squat therapy, etc..) and then hit the strength

Strength
Back Squat
Front Squat
5-1-5-1-5-1-5-1
-Choose 1 weight to perform a 5 Rep Back Squat. Rest 1 Minute then perform a 1 rep front squat at the same weight. Increase weight as able.

WOD
21-18-15-12-9
Assault Bike
Thrusters (135,95)
Box Jumps (30,20)