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OUR BLOG

Mon.9.28.15

By CoachBo | In WOD | on September 27, 2015

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run, 10 pushups 22×1, 25 sit ups

Strength: Strict Press
WU: 5/5/3 @ 40/50/60% of 1RM
Work: 3/3/3+ @ 70/80/90% 1RM

WOD:
For time

1000m row or 800m run
Then 3 Rounds of
25 Front squats (95-135/65-95#)
7 push jerks (95-135/65-95#)
*Use same bar and weight for both lifts

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

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