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OUR BLOG

Mon.10.20.14

By CoachBo | In WOD | on October 19, 2014

Warmup: ROM Drills, deep squat hold for 1 min
15 air squats
20 push ups

Strength: Back Squats
Warmup 5/5/3 @ 40/50/60
Work: 5/3/1+ @ 75/85/95 of 1RM

WOD: 5 Rounds
8 Thrusters (95#/65#)
10 Ring Dips

Finish with 50 GHD sit-ups

Cooldown:  Roll and stretch

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