190527 - Memorial Day Monday

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MONDAY - Hours = 9am and 10am then 4:30pm and 5:30pm (Fun “recovery” WOD and Abzzz)
TUESDAY - Recovery WOD .with Cardio and Mobilization prep!
WEDNESDAY - Deadlift and Bench Press 1RM
THURSDAY - Back Squat and Strict Press 1RM
FRIYAY - Hero WOD! (After a week of recovery and maxes, a nice long hero wod will do the trick!)

WARM UP -
3 minutes of cardio
1 minute deadhang
1 minute step-ups
1 minute Overhead Waiter Plate Walks
(Down and back, switch arms each length)
1 minute plate tick tocks

MOBILIZE -
Barbell Roll Quads and Calves and Delts

COACH PREP -
Review movements

WOD -
AMRAP 10:
10 Plate G2O 25/15
20 Alt. weighted Box Step Downs
30 Russian Plate Twists
40 Plate Hops (In & Outs)
THEN…
1 Round for time!

COOL DOWN -
Abbbbbzzzz!
Accumulate
40 Deadbugs
40 Weighted Knee Raises
40 Weight V-Ups
40 Knee Roll Ups