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OUR BLOG

Mon.10.12.15

By CoachBo | In WOD | on October 11, 2015

Warmup:  ROM drills, dynamic stretches, 10 sec L-sit hang on bar x 3, 1 min squat stretch, 15 good mornings

Strength:  Deadlift

Warmup: 5/5/3 @ 40/50/60% 1 RM

Work:  5/3/1+ @ 70/80/90% 1 RM

WOD:  3 Rounds

250 m Sprint row

10 Bent over rows

5 tuck to extension, hold 5 secs

Cooldown:  1 min hollow hold, 1 min arch hold

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