Monday October 15th, 2018
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Category: WOD

Monday October 15th, 2018

Warm up-

2 Mins Machine

1:00 Pigeon Stretch R/L

:30 Calf Smash

2 Sets

15 Glute Bridges

10 Goblet Squats

5 Kip Swings + 5 Pull ups

10 Push Ups

15 Sit ups

Skill-

Back Squat

Hit your 5RM Back Squat

Then:

3×10 @ 75% of 5RM

WOD-

“WODAPALOOZA WOD 1”

For Time: 11 Min CAP

150 DU’s

60 Wall Balls

30 C2B Pull ups

150 DU’s

Post WOD-

5 Sets

5 Strict Weighted Pull ups

10 Strict Ring Dips

10 Cal Assualt Bike

 

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