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OUR BLOG

Wed.8.14.19

By CoachBo | In WOD | on August 13, 2019

Warmup: ROM, dynamic stretches, 30-20-10 of Jumping Pullups and Sit Ups

Strength: Bent Over Rows
10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″

WOD: 20:00 AMRAP

250m row sprints
5 Ring Dips
10 GHD Situps

Cooldown: 5 x Updog/Downdog, roll out and stretch

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