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OUR BLOG

Wed.6.23.21

By CoachBo | In WOD | on June 23, 2021

Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups

Strength – Bent Over Rows

5 x 5 @ 80%

WOD: 18-15-12-9 reps, for time of:

Back Extensions
Push-press (65/45#)
Sit-ups
Pull-Ups
Dips
Push-ups

Cool down: Roll out and stretch

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