Friday May 4th, 2018
Comments: 0
Category: WOD

Friday May 4th, 2018

Warm up-

300m Run

5 Inchworms + 5/5 Spriderman Lunges

200m Run

10 Lateral Lunges + 10 Air Squats

100m Run

10 BB Back Squats + 10 BB Good Mornings

Skill-

Every 3 Min for 3 Sets

7 Back Squats

*3 Box Jumps after each set increasing in height

*Every Set should be challenging with the last being a 7 rep max effort

WOD-

30-20-10

KB Swing 70/53

Box Jump Overs 24/20

Post WOD-

3 Sets

8 GHD Weighted Hip Ext.

3 Sets

10/10 Back Rack Reverse Lunges

:20 Rest

10 GRH’s

:20 Rest

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