Friday January 5th, 2018
Comments: 0
Category: WOD

Friday January 5th, 2018

Warm up-

3 Rounds

10/8 Cal Bike or Row or Ski

10 Goblet Squats

10 Sit ups

:30 Couch Stretch

Skill-

Every 2 Min for 16 Mins (8 sets)

Front Squat x 2 Reps

Set 1 @ 75%

Set 2 @ 80%

Set 3-5 @ 85%

Set 6-7 @ 90%

Set 8 @ 95%

WOD-

12 Min AMRAP

20 Push ups

25 Air Squats

30 DU’s

Post WOD-

5 Sets

5/5 Single Arm Ring Row

3 Sets

10 Strict Pull Ups

*Accumulate :60 Bar Hang after each set

 

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