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OUR BLOG

Fri.10.30.15

By CoachBo | In WOD | on October 29, 2015

Warmup: R
ROM, dynamic stretches, 3 x 400m easy run, 10 dips, 10 ring rows, 10 sit ups

WOD: 4 rounds for time:

200m run
10 Overhead Squats (75/55#)
10 Barbell Back rack step ups (75/55#)
10 Burpees

Cooldown: 3 x 45 sec side plank hold, each side. Roll out and stretch. Work achilles and shoulders.

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