Monday January 9th, 2017
Comments: 0
Category: WOD

Monday January 9th, 2017

Warm up-

30 Cal Row/AD

10 Perfect stretch(5 each side)

10 SpiderMan Lunges

5 Single Leg Glute bridge (each side)

:30 Second Hollow Body Hold

10 Air squats

10 Faster Air squats

10 Jumping Squats

Skill-

(20 Mins)

Back Squat

75% x 5

85% x 5

95% x 2-5 reps

75% x 20

WOD-

Bergeron Burner

(12 Min Cap)

5RFT

15 Burpees

50 DU’s

Post WOD-

50x AB-mat Sit ups

25/25 Half Turkish get ups 53/35

 

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