Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run
Strength: Front Squat
Work up to a heavy single, then do 10 x 1
WOD:
20 Min AMRAP
10 Med ball cleans
10 Ring Dips
10 Burpee Pull-ups
Core: 2 sets of 25 GHD sit ups
Cooldown: Roll out and stretch
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