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OUR BLOG

Mon.1.23.17

By CoachBo | In WOD | on January 22, 2017

Warmup: ROM drills, dynamic stretches
20 Press with PVC
10 pull-ups
2 min jump rope

Strength: Strict Press
Warmup to 85% of your 1RM
Work: 10 x 3 reps with 60 – 90 seconds rest between sets

WOD:

“Nicole” – As many rounds as possible in 20 minutes of:

Run 400 meters
Max Rep pull-ups

Note number of pull-ups completed for each round.

Cooldown: Roll out and stretch

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