FRIDAY

National PJ Day

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

box steps into box jumps,

Shoulder activations (dowel)

Burgener warm up (bar) with Bradford Press

Strength Development

Strict Press

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Aiming for:

· Engaged lats/shoulders

· Strong lockouts

WOD

6 Rounds For Time:

18 Minute CAP

·  6 Snatches (RX 40/25 Kg)

·  6 Box Jumps (RX 24”/20”)

·  200-meter Run (in your PJs, lets give the drivers something to toot at)

Aim for:

·   Building set capacity

·   Fast transitions between movements

Push for:

·   Consistent round times

Wear PJs – yours or someone else’s we don’t mind but please wear something.

Don’t wear PJs – bring some coins to make a donation