September 17, 2021

Green Day

View the Workout See the Whiteboard

Strength/Skill:
Every 2:00 for 5 rounds
Front Squat
2×5 @ 60%
1×4 @ 70%
2×3 @ 80%

Metcon:
2 Rounds
21 Thrusters 95/65lbs
15 Pullups
9 Bar Muscle Ups

Accessory Work:
Arms by Odin
“Run the plates”
10 reps of super light weight (ex. 10# plate) and then go up to the next weight immediately (ex. 15# then 25#, etc.) until your arms fall off (or fail)

Mobility:
Elevated pigeon stretch on a box (sit into stretch for 5 secs. And then release.  Repeat 10X)

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