Monday January 25, 2016
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Category: WOD

Monday January 25, 2016


Warm up

2 Rounds

250m row

10 walking lunges

10 tuck jumps

Foam Roll


1: 10 Rounds (20 Minutes) – EMOM, perform:

-Odd minute: 3x Back squat (65%-75% 1 RM)

-Even minute:  5x Seated box jump (Max height)


“Rich Froning Inspired”



Air squats

Post Wod

5x ME False grip holds with arms EXTENDED on rings

5×4 Ring Swings (foocus on keeping feet together, active shoulders, hips & shoulders move together

5×3 Banded seated transitions

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