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OUR BLOG

Mon.7.24.17

By CoachBo | In WOD | on July 23, 2017

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms

 

WOD:

21-15-9

Wall Balls

Burpees

Rest 2:00, then

3 Rounds 3:00 work/2:00 rest

15 sit-ups (GHD or Ab mat)

15 Squats

Cooldown:  work pecs and shoulders with lacrosse ball, hip opening complex. Spend at least 2:00 on each area

 

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