Max GHRs

Warm-up:

  1. 10 Superman
  2. 20 Sit-ups
  3. 30 Wall Balls 20/14 lbs
  4. Samson Stretch

Mobility:

Foam Roll: Quads, Hammies, Adductors and Abductors

Announcements:

See the Doc 3:30 at CFTally

Lift of the Day:

Test 1RM <3 or 7>
Shoulder Press
Back Squat
Deadlift
 
Everyone else:
 
20 Back Squats @ 60% of 1RM
20 Shoulder Presses @ 50% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Max GHRs
 
3 rounds of 1 minute.
 
Rest 1 minute between rounds.
Score total reps.