Resistance & Speed Lifting Training (5 AM)

Warm Up
Practice box squats with bar and no bands
Overhead Squats with PVC pipe

Mobility:
PNF hamstring
Standing forward bend

Box Squats:
12x 2
~55% of 1RM
Black and red bands, 1 knot each
140 lbs

Bench Press:
12x 2
~30% of 1RM
Red and tangerine bands, 3 knots each
65 lbs

Auxiliary Exercise:
1x 20 Squat
215 lbs
14 reps

WOD (6 AM)

Warm Up:
Already warm!

Mobility:
Hip Flexor on the wall
Calf stretch on the wall
PNF hamstring

MetCon:
Run 800 meters
50 Chest to Bar Pull Ups
Run 800 meters

*One note on the time (no, it's not an excuse :)) - because I was doing back-to-back WODs and it was a busy class, I stepped aside during the C2Bs so that the Thursday 6 AM 'regulars' go for a good time ... and my legs were a bit jello-y after squats.