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OUR BLOG

Mon.11.11.13

By CoachBo | In WOD | on November 10, 2013

Warmup: ROM drills, 500m row, 30 squats

Strength: Back Squat
Warmup: 5/5/3 @ 45/55/65% 1 RM
Work: 3/3/3+ @ 70/80/90% 1 RM

WOD:
Push Press:
1 x 1x 1 x 1 x 1 x 1 x 1 x 1 x 1 x1
use the first three reps as warmup, increase weight each time until you find your 1 RM

then

5 rounds
3x Windshield wipers (on bar)
3x Pistols (each leg)

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