201023 - FYF "Jonestown Get Down"

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QOTD - Weekend Plans?

WARM UP - AMRAP 6:
20 High Knees
20 Butt Kickers
6 Squats
6 Push Ups
2 Pull Ups

MOBILIZE - Thread the Needle Flow
Leg Crossover Stretch

COACH PREP -
3 EB Push Press
3 Burpee Pull Ups
3 Push Press @ WOD Weight
3 Burpee Pull Ups
Then..
Warm Up to deadlift weight

WOD -
”Jonestown Sprint”
FOR TIME
20 Push Press 75/55
20 Burpee Pull Ups
10 Push Press
10 Burpee Pull Ups

”Jonestown Crawl”
3 Rounds
10 Deadlifts @ 115% BW
25 Box Jumps

Lauren StensengComment