Friday October 13th, 2017
Comments: 0
Category: WOD

Friday October 13th, 2017

Warm up-

2 Min ROW/AB

2 Rounds

10 Spiderman

5 Inch Worms

10 Lateral Lunges

10 Squats(Round 1 AS, Round 2 Empty BB)

Skill-

Every 2:00 for 12 Mins (6 sets)

Back Squat

Sets 1-3 = 3 Reps @ 80% of 1RM

Sets 4-6 = 3 Reps @ 85%

Set 7 = Max Reps in 1Min @ 70%

WOD- 

21-15-9

Cals Row

Wall Balls 20/14

KB Swings 70/53

Post WOD-

4×10

Skull Crushers

Bicep Curls

Weight Dips

 

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