Monday, September 16th

Welcome to the start of Elm City’s Fall Power Phase!

Warmup: 12 minutes of:

10 meter runs x 6,

Hip Extensions x 8,

Goblet Squats x 10,

Single Unders x 12

+++++++++++++++++++++

Power: 20 minutes to establish a 1 Rep Max

Back Squat

+++++++++++++++++++++

WOD: For Time:

21-15-9 of

Thrusters 75/55#,

Burpees

Joe Kusnitz