Thursday January 21, 2016
Comments: 0
Category: WOD

Thursday January 21, 2016

Warm up

2 Rounds

10 goblet squats

10 pull ups

10 push up

10 ab mat sit ups

Skill

Front Squat

set 1- 4 reps @ 65%

set 2- 3 reps @ 75%

set 3- 2 reps @ 80%

set 4- 2 reps @ 85%

set 5-8- 1 rep @ 90-95%

* rest 2-3 minutes between sets

WOD

For time:

10 Rounds

3 MU

10 Burpees

30 DU’s

Post Wod

100 weighted ab mat sit-ups

Stretch

 

 

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