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OUR BLOG

Mon.12.10.18

By CoachBo | In WOD | on December 9, 2018

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then

max ring row hold, 20 hand release pushups, 20 sit ups

Strength: Strict Press
Warmup to 80% of 1RM
Work: 10 x 3, :60-:90 rest

WOD:
For time

1000m row or 800m run
Then 3 Rounds of
21 Front squats (95-135/65-95#)

14 Pull ups

7 push jerks (95-135/65-95#)

then 1000m row or 800m run (opposite of what you started with)

Cool down: use lacrosse ball on back/shoulders. Stretch

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