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OUR BLOG

Wed.10.7.15

By CoachBo | In WOD | on October 6, 2015

Warmup: ROM drills,
10 Shoulder Press with bar

Strength: Strict Press
Warmup 5/5/3 at 40/50/60% 1RM
Work: 5/3/1+ at 75/85/95%

WOD

5 min clock:
25 push ups
400 m run
Max pull-ups in remaining time

Rest 1 min

5 min clock
25 kettle bell swings
400m run
Max pull-ups in remaining time

Rest 1 min

5 min clock
25 wall balls (20#/14#)
400m run
Max pull-ups in remaining time

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