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OUR BLOG

Mon.8.5.19

By CoachBo | In WOD | on August 4, 2019

Warmup: ROM, dynamic stretches, 10 lunge with twists, 500m row, 20 Goblet squats, 500m row, 20 banded good mornings

Strength: Back Squat
10 x 1-3 @ 90% Focus on depth and form. Try for 3 with good form, if it’s heavy, then just do single or double sets.

WOD: For time with a 30′ time cap:

400m run
then 10 rounds:
6 OH squats (45-65/75-95#)
12 Burpees
finish with
400m Run

Cooldown: Mobilize shoulders with bands, pigeon stretch, roll out

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