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OUR BLOG

Mon.8.15.16

By CoachBo | In WOD | on August 14, 2016

Warmup: ROM, dynamic stretches, 10 strict press with PVC, 400m run

Strength:
Strict Press
Warmup to 80% of your 1 RM, then
10 sets of 3 reps with 20X tempo, rest 1 minute between sets

WOD: 20 min AMRAP

10 Diamond push-ups
20 Goblet Squats
250m Sprint row

Cool down: 2 min plank, 50 arm haulers, roll out and stretch

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