Friday December 29th, 2017
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Category: WOD

Friday December 29th, 2017

Warm up-

2 Rounds:

10 Cal Bike/ski/row

15 seconds/side Samson Stretch

10 Overhead Squats (PVC)

10 Sit-Ups

10 Band Good Mornings

10 Pull Ups (sub a band if needed)

10 Dips or Push-ups

Skill-

Every 2 Mins for 16 Mins (8 sets)

Back Squat x 2 Reps

Set 1 @ 75%

Set 2 @ 80%

Set 3-5 @ 85%

Sets 6-7 @ 90%

Set 8 @ 95%

WOD-

For Time:

300 DU’s

200 AS

100 Hand Release Push Ups

Post WOD-

15-10-5

Strict HSPU

HS Walk in Meters

 

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