** If you participated in the Turkey WOD consider taking a rest day or doing 30 mins easy cardio/movement work
A. Back Squat
5×5; rest 2mins light to moderate loading
B. Push Press
5×3; rest 2 mins light to moderate loading
Metcon:
24-16-8
Cal bike
Box Jump Overs 24/20
Purpose and Desired stimulus:
– Squat and dynamic overhead strength maintenance
– Squat and dynamic overhead strength maintenance
– Open movemement capacity (box jump overs)
– intensity conditioning
– MetCon should be fast and aggressive
– mental toughness/ even pacing box jump overs can become a grinding movement with out intent and focus
Scale to ensure the desired purpose and stimulus are met with the following
Scaling options:
– scale lifts to what is appropriate to experience and mobility
– modify metcon with less reps/cals or height on box
– scale to step overs