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OUR BLOG

Wed.1.10.18

By CoachBo | In WOD | on January 9, 2018

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row

Strength: Bent Over Rows
10 x 3, start with easy weight and build each round until the 3rd rep is challenging.  Finish rounds at that weight

WOD: 3 Rounds

8 Front Squats @ 65% (Tempo 30×0)
15 KB swings (53/35#)
3 min row (for Cal)

Cooldown: 25 GHD situps, 25 GHD Back extensions.

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