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OUR BLOG

Mon.9.8.14

By CoachBo | In WOD | on September 7, 2014

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5ttb, 15 ball slams

Strength: Back Squats
Warmup: 5/5/3 @ 40/50/60%
Work: 5/5/5+ @ 65/75/85% 1 RM

Wod: 3 rounds for time

100 m sprint
20 burpees
100 m sprint
30 jumping lunges
100 m sprint
40 KB swings

There is a 400 m run penalty if you take any breaks during the reps

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